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RR Upper/Lower →

RR Lower/Core

Shrimp Squat (Advanced) · Single-Leg Hamstring Curl Slide · Shrimp Squat (Advanced) · Single-Leg Hamstring Curl Slide · Shrimp Squat (Advanced) · Single-Leg Hamstring Curl Slide · Leg Raise (Hanging, Straight) · Pallof Press · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Pallof Press · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Pallof Press · Reverse Hyperextension

bootahead

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bootahead

Workout Breakdown

Lower

1

Shrimp Squat (Advanced)

1 set × 5-8 reps

2

Single-Leg Hamstring Curl Slide

1 set × 5-8 reps

3

Shrimp Squat (Advanced)

1 set × 5-8 reps

4

Single-Leg Hamstring Curl Slide

1 set × 5-8 reps

5

Shrimp Squat (Advanced)

1 set × 5-8 reps

6

Single-Leg Hamstring Curl Slide

1 set × 5-8 reps

Core

1

Leg Raise (Hanging, Straight)

1 set × 8-12 reps

2

Pallof Press - Resistance Band

1 set × 8-12 reps

3

Reverse Hyperextension - Bench

1 set × 8-12 reps

4

Leg Raise (Hanging, Straight)

1 set × 8-12 reps

5

Pallof Press - Resistance Band

1 set × 8-12 reps

6

Reverse Hyperextension - Bench

1 set × 8-12 reps

7

Leg Raise (Hanging, Straight)

1 set × 8-12 reps

8

Pallof Press - Resistance Band

1 set × 8-12 reps

9

Reverse Hyperextension - Bench

1 set × 8-12 reps