Strength Gain - Week 4

The Warm Up

5 Minute Walk or Jog

5-15 Burpees (depending on ability)

15 Banded Squats

Then--

3 Rounds:

:20 Hollow Hold Flutter Kicks

:20 Banded Glute Bridge

(Glute Bridge: 1st round both legs, 2nd round Right leg, 3rd round Left leg)

STRENGTH:

5 Rounds

Banded Sit to Stand

12 - 10 - 8 - 10 - 12

Round 2

4x10

1 Arm Bent Over Row

Dumbbell Chest Press

Dumbbell Pullover

Dumbbell Bicep Curls

Round 3

Descending Ladder

10-8-6-4-2:

Dumbbell Step Up

Dumbbell Overhead Press