Day 4 - Lower Body

Daily Affirmation: I stand up for what I believe in. I believe in my dreams and goals.

Daily Bonus Point: Stretch/roll out for at least 10 minutes

Day 4 Workout:

Equipment: dumbbells, chair/elevated surface, booty band

C1

• Staggered stance deadlift to RDL (R)

• Staggered stance deadlift to RDL (L)

• Squat with alternating straight leg hip extensions

x4

Finisher (30 seconds each)

Banded squat jumps, skaters, high knees

x2

C2

• Single leg hip thrust (R) - 30 seconds

• Single leg hip thrust hold (R) -15 seconds

• Single leg hip thrust pulse (R) -15 seconds

• Single leg hip thrust (L) -30 seconds

• Single leg hip thrust hold (L) -15 seconds

• Single leg hip thrust pulse (L) -15 seconds

• Curtsy lunge (R) - 40 seconds

• Curtsy lunge (L) - 40 seconds

x3

Finisher (30 seconds each)

Banded squat jumps, skaters, high knees

x2