|
Superset 1 3 sets |
reps/weight |
reps/weight |
reps/weight |
|
Single Leg, foot elevated Glute Bridge |
12/bw |
12/bw |
12/bw |
|
Single Leg, Lateral Shoulder Raise
|
12/2x10lbs |
12/2x10lbs |
12/2x10lbs |
|
Superset 2 3 sets
|
reps/weight |
reps/weight |
reps/weight |
|
Box step-up* |
15/20 lbs |
15/20 lbs |
15/20 lbs |
|
Seated db military press |
10/2×20 lbs |
10/2×20 lbs |
10/2×20 lbs |
|
Superset 3*** 3 sets
|
reps/weight |
reps/weight |
reps/weight |
|
Single Leg Romanian Deadlift |
10/20 lbs |
10/20 lbs |
10/20 lbs |
|
(each side) |
30/bw |
|
|
|
Weighted Crunch |
|
15/55 lbs |
|
|
(each side) |
|
|
10/30 lbs |
*All reps in a set were completed on one leg before switching sides. Step-ups were done with a medium high box and 2x 10lb kettlebells.
**DB = dumbbell/KB=kettlebell
*** In the third “superset” single leg Romanian dead lifts were done for three sets. After the first set of RDLs one set of 30 clam shells was performed for each leg. After the second set of RDLs one set of 20 weighted crunches was performed. After the third set, the KB windmills were done. Thus only the RDLs were performed 3 times for superset 3.
Run
7 miles at 6.2 mph (~9:40 min per mile)
I added a link to a video regarding how to do a “clamshell” and a video for how to do a kettlebell windmill. I apologize for using other people’s videos. As soon as I can get a camcorder I will be filming these for myself to put in my posts. Bear with me.