- Instructions:
- Perform each group of exercises in a super-set, doing the first set of the first exercise, then the first set of the second exercise, followed by the first set of the third exercise. After that perform the second set of each, followed by the third and then the fourth set.
- #1
- Backpack Wall Sits - 3 x 1:00
- (make heavier than last week)
- Pushup Step Ups - 3 x 10 each
- (use 12" step)
- Single Leg Star Pattern - 3 x 5 each
- Backpack Wall Sits - 3 x 1:00
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- #2
- Backpack Side Lunges - 3 x 10 each
- (make heavier than last week)
- Single Arm Backpack Rows - 3 x 10 each
- (make heavier than last week)
- Wall Leans - 3 x 10
- (perform without shoes, lean as close to the wall as possible while still keeping your feet flat on the ground, think about gripping the ground with your feet)
- Backpack Side Lunges - 3 x 10 each
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- #3
- Single Leg RDL's w/ Reach & Pause - 3 x 10 each
- (pause at the end of the rep when you body is fully extended for 3 seconds)
- Backpack Overhead Farmer's Carry - 3 x 30 yards each\
- (make heavier than last week)
- Towel Twists - 3 x 10 each
- Single Leg RDL's w/ Reach & Pause - 3 x 10 each
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- #4
- Weighted Plank - 4 x 40 seconds
- (wear backpack on back while performing planks)
- Side Plank w/ Dip - 4 x 10 each
- Swimmers - 4 x 30 seconds
- Weighted Plank - 4 x 40 seconds
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