Challenge Day 1: Strong Legs and Booty

Equipment: heavy objects, raised surface.
Format: Perform moves for suggested reps/time. Perform the drop set circuit as written. Perform a circuit of 2 movements for 3 rounds. Perform the finishing as described for 1 round.

How to perform a drop set: When you get to the drop set, optionally add an additional transition set to further calibrate your starting weight. Round 1 of the drop set is the heaviest amount, so work to be on the lower end of the rep range. Once you reach the top of your reps, put aside your weights and take a set that is 20-30% lighter, and perform as many reps as you can with little to no rest for your second set. Once you complete the second set, don’t rest and take a set of weights that is 20-30% lighter than the last set and perform as many reps as you can for a third set.

Circuit 1:

Forward lunges (8-12 on each side)

• Start by standing tall, with a braced core and feet about hip-width apart, holding heavy objects at your sides or at shoulder height.
• Step your right foot forward, maintaining an upright posture and a braced core, bending your knees at 90 degrees.
• Drive through your front heel to step your right foot back to meet your left.
• As you lunge, be careful to keep your front knee aligned over your ankles and big toe, and to maintain distance between your hips and feet.
• Repeat on this side for your maximum reps, then switch sides and combine those reps.
• MOD: Do this exercise without heavy objects.

Hip thrusts (8-12)

• Sit on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object in the creases of your hips.
• Press up with your elbows and feet to place your back against the elevated surface; The edge of the surface should be at the base of the shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and push through your heels to lift your hips and heavy objects toward the ceiling, with your knees in line with your toes, squeezing your glutes.
• Pause here for a moment, then drop your hips back to the mat with control and repeat for your rep maxes.

Forward lunges (8-12 on each side)

Drop Set: Hip Thrusts (Transition Set 8-12) (6-10, AMRAP, AMRAP)

Forward lunges (6-10)

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Circuit 2:

Squats (8-12)

• Start by standing with your feet hip-width apart, core supported, and holding a heavy object in each hand.
• Brace your core and send your hips back, keeping your chest up (don’t lean forward), your weight back in your heels, and your knees in line with your toes.
• Drive through your heels, squeezing your glutes to return to standing.
• Repeat for your maximum reps.
• MOD: Complete this exercise with body weight only and/or use an elevated surface behind you as you squat to guide your form.

Calf raises (8-12 each side)

• Stand with your feet hip-width apart, core supported, chest up, shoulders back and down (as if against a wall), and a heavy object in each hand at shoulder height or at your sides.
• Lift your heels off the mat as high as you can with control, then slowly lower them back down (note that you are not shifting your weight from side to side or leaning forward).
• Repeat for your maximum reps.
• MOD: Do this exercise without heavy objects.