Fri 10-18-13: B5F 10

Workout 10: Hip Dominant Lower Body

RDL
10 reps: 45,65,95,135,185,225
5 reps: 295,295,305

Bench Hip Thrust
10 reps: 95,135,175,185,205

Elevated Hamstring Ball Curl
3 sets of 15, 27 lbs on hips

3 supersets of:
Elevated Ball Plank 1 min
Timed Calf Raise
+17.5 KB: 60 sec

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Wed 10-9-13: B5F 10

Workout 10: Hip Dominant Lower Body

RDL
10 reps: 45,65,95,135
5 reps: 185,225,285,285,285

Bench Hip Thrust
10 reps: 65,115,155,165,175

Elevated Hamstring Ball Curl
3 sets of 15, 10lbs on hips

3 supersets of:
Alternating Side Lunge 10 reps each, last set Goblet style
KB: 16k, 16k, 20k
Elevated Ball Plank 1 min
10lb vest on hips

3 supersets of:
Timed Calf Raise
+10lb DB: 60 sec, 45 sec, 45 sec
Ball Crunch + 10 vest at chest 20 reps

Mon 9-30-13: B5F 10

Final new workout of phase 3 and of the Bare 5 Fit Protocol 1.0…

Workout 10: Hip Dominant Lower Body

RDL
10 reps: 45,65,115
8 reps: 135,185,205,225

Bench Hip Thrust
10 reps: 65,95,115,135,135

Elevated Hamstring Ball Curl
3 sets of 15

3 supersets of:
Alternating Side Lunge 10 reps each, last set Goblet style
KB: 12k, 16k, 16k
Elevated Ball Plank 1 min

3 supersets of:
Timed Calf Raise
Bodyweight: 60 sec, 45 sec, 30 sec
Ball Crunch 20 reps