FM SG HOME LEGS

1

Lateral Band Walk

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

If possible put the band around ankles if too tough go just below knee. This movement will target the outside of your butt. Step to the right for ten then back the opposite way for 10 steps. Repeat 5 times. This should burn at the end!

3

Box Squat

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

12 Reps

10 Reps

6 Reps

Rep information

Keep weight nice and light to start with. On way down rest butt on box or chair, pause for 1-2 seconds then explode through your heels. Squeeze your glues and drive through your heels to get the bar moving up. Increase the weight every set.

5

Weighted Crunches

Warm up sets =

0 Warm up sets

Working sets = 

5 Working sets

Rep information

Follow instructions below.

25 Reps

15 Reps

12 Reps

10 Reps

8 Reps

2

Barbell Hip Thrust

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

Rep information

Stick a towel or pad around the bar so bar dost dig in. Really squeeze your glues at top of range.

4

Bodyweight Lunge

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

6

Bicycling, Stationary

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Using your Air Bike, i want you to hit 20 minutes HIIT at a 45/15 split. This means coast for 15 seconds and peddle like hell for 15. Go 20 times then go for a well earned shower!

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