FITNESS

June 2021: Hipster | Obtain with Athena


Hipster

STRENGTH

1. Heavy deadlift variation of alternative

3-4 x 6-8

Relaxation 2 minutes

2. Dumbbell stepup as much as reverse lunge

3 x 6-8 RL

Relaxation 1 minute

 

 

3A. Prime loaded offset squat

3 x 6-10 RL

 

3B.  Glute bridge with march

3 x 8-12

Relaxation 1 minute

 

 

4A. Abductor hinge rotation

2-3 x 5-10 RL

4B. Facet plank from knees with clamshell

2-3 x 10-12 RL

Relaxation 30-60 seconds

 

OPTIONAL: JUMPING CARDIO FINISHER

Preform for 30 seconds on, 10 seconds off, 3x by, for an 8 minute cardio finisher

● Squat jumps

● Facet lunge to middle hop R

● Facet lunge to middle hop L

● Leaping jacks 

 





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