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Phase 3 Workout 4: 31 min Quads & Hamstrings

Summer Strong Challenge • 31m

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Tempo Front Squat
A2. Alt Forward Lunge
B1. Spanish Squat
B2. Wall Sit
C1. Hamstring Curl to Glute Bridge
C2. Quadruped TKE

Up Next in Summer Strong Challenge

  • Phase 4 Workout 1: 32 min Upper Body ...
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    Phase 4 Workout 1: 32 min Upper Body ...

    Phase 4 Workout 1: 32 min Upper Body ...

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Mini Bands
    - Door Anchor

    Workout:
    A1. Push up with Shoulder Protraction
    A2. Bilateral Gorilla Row
    B1. Z Press
    B2. Seated Overhead Tricep Extension
    C1. Straight Arm Bent Over Cable Rotation
    D1. Elbow Plank
    D2. Reverse Crunch

  • Phase 4 Workout 2: 35 min Glutes
    36:59
    Phase 4 Workout 2: 35 min Glutes

    Phase 4 Workout 2: 35 min Glutes

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Mini Bands
    - Door Anchor
    - Bench/Chair

    Workout:
    A1. RDL with Bench
    A2. Bulgarian Split Squat
    B1. Alternating Step Down
    B2. Cable Pull Through
    C1. Hip Thrust
    C2. Hip Thrust Hold to Abductions
    D. Mini Band Series

  • Phase 4 Workout 3: 36 min Upper Body
    37:02
    Phase 4 Workout 3: 36 min Upper Body

    Phase 4 Workout 3: 36 min Upper Body

    Equipment Needed:
    - Resistance Bands
    - Mini Bands
    - Door Anchor

    Workout:
    A1. 1/2 Kneeling Single Arm Arnold Press
    A2. Lateral Bear Walk
    B1. Single Arm Cable Bicep Curl
    B2. Cable Upright Row
    C1. Thoracic Cable Rotation

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