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Workout 11

Workout 11

Click on the underlined exercise names to view the technique.

Sets x Reps Rest Tempo
1a

1b

1c

Bodyweight Glute Bridge

Monster Walk

Kettle Bell Swing

3 x 10

3 x 10 steps

3 x 10

10

10

10

3-0-1

n/a

n/a

2 Smith Machine Reverse Lunge 3 x 12 (per leg) 60 3-0-1
3a

3b

Leg Press

Close Feet Leg Press

3 x 15

3 x 10-15

10

90

3-0-1

2-0-1

4 Sumo Deadlift 3 x 12 90 X-0-1
5a

5b

5c

Swiss Ball Tucks

Swiss Ball Rollouts

Swiss Ball Crunch

2 x 4-8

2 x 4-8

2 x 10-12

15

15

60

n/a

n/a

n/a