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Phase 4 Workout 1: 32 min Upper Body & Core

Summer Strong Challenge • 33m

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

Up Next in Summer Strong Challenge

  • 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

  • Phase 4 Workout 4: 36 min Quads & Ham...
    38:23
    Phase 4 Workout 4: 36 min Quads & Ham...

    Phase 4 Workout 4: 36 min Quads & Ham...

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Mini Bands
    - Bench/Chair
    - Slider
    - Riser

    Workout:
    A1. Heel Elevated Front Squat
    A2. Slider Lateral Lunge
    B1. Reverse Nordic Curl
    B2. Hamstring Curl
    C1. Single Leg Deadlift
    D1. Single Leg Extension Dropset

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