GYM-FRIENDLY (see below)
Equipment:
- Heavy weights
- Kitchen chair
- Stack of pillow (for kneeling hamstring curls)
Playlist (explicit): https://open.spotify.com/playlist/2xdIvZR9a8V7fD0DpstVVd?si=6100c1f77f9d4a37
Gym option - either take the class in your headphone and follow along, or do this circuit on your own:
Circuit:
- Step down (see tutorial) or step up
- Hamstring curl machine (see tutorial)
- Half deadlift or full deadlift
- Single leg hamstring curl machine - one leg at a time
Repeat each circuit 4-5x through. Repeat each exercise for 60-90 seconds with moderate weight. You should feel fatigued at the end of every exercise, like you are about 3 reps away from failure. Failure means you are incapable of completing the rep.
Equipment:
- Heavy Weights (I’m using 20s)
- Moderate Weights (I’m using 15s)
- Light Weights (I’m using 5s)
Playlist (explicit): https://open.spotify.com/playlist/6OmtG5FaBLskQbGDiJI4NU?si=d40ae8ec83f540bc
Instagram: @payton.busker
TRAVEL-FRIENDLY
GYM-FRIENDLY (see below)
Equipment:
- Heavy weights (optional)
- Low stool or sturdy box (optional)
- Resistance band or loop band
- Tennis ball or medicine bottle (optional)
Playlist (explicit): https://open.spotify.com/playlist/2xdIvZR9a8V7fD0DpstVVd?si=d868653c561040c4
Gym...
Equipment:
- Heavy Weights (I’m using 20s)
- Moderate Weights (I’m using 15s)
- Long Resistance Band
Playlist (explicit): https://open.spotify.com/playlist/6OmtG5FaBLskQbGDiJI4NU?si=d40ae8ec83f540bc
Instagram: @payton.busker
7 Comments