Day 08 : 4-3-2-1 Workout


1. Elevated Plie Squat

  1. Find two platforms, boxes, or benches that you can stand on with your feet separated so that there is space in between your legs and the platforms.
  2. Get into a Plie Squat position by pointing your toes outwards towards the corners of the room, drop your hips and bend your knees slightly bent.
  3. Holding a heavy weight in your hands, bend your knees and drop your hips towards the floor as low as possible for a DEEP squat.
  4. Slowly come back up until your knees are only slightly bent and repeat the movement.
1a. Clam Opener

2. Woodchopper

  1. Place a dumbbell on your left shoulder, holding it with both hands.
  2. Step out into a forward lunge with your right leg, bending your right knee to a 90% angle.
  3. AsAs you lunge, rotate the dumbbell down and across your body, making a diagonal chopping motion.
  4. As you push out of the lunge and stand back up, chop the dumbbell back up to your left shoulder.

*Because this exercise can sound confusing, it’s worth watching a video to make sure you understand how to complete the movement!

1c. Lateral Leg Raise

3. Squat

  1. Set a bar (barbell or Smith Machine) on the height that best works for you.
  2. Step under the bar and place the back of your shoulders (just under your neck) across the bar.
  3. TryHold on to the bar with both arms, palms facing forward.
  4. Lift up to unlock the bar by pushing your legs up and raising your torso.
  5. Twist your hands back to completely unlock the bar.
  6. TwistIf you’re not already, stand with your feet shoulder-width apart and your knees slightly bent for a squat position.
  7. Bend your knees straight down as low as possible, and step straight back up while keeping your knees in line with your heels.
*If you’re unsure what weight you’re comfortable with, start off with something very light and see how it feels. Add to it until you find that comfortable but difficult weight level.
1c. Glute Bridge w/Band Flutter

4. Hip Thrust

  1. Using a barbell or heavy dumbbell, use an amount of weight you’re comfortable with.
  2. Place your body under the barbell or put the dumbbell on the upper part of your thighs, and use a bench to support your back, neck, and head behind you.
  3. KeepingKeep your feet on the floor, put your feet directly under your knees so that when you extend, you’ll make a 90% angle.
  4. KeepingKeepRaise the barbell up from the floor primarily using your glute muscles.
  5. Repeat the motion until the set is complete.

*It is VERY important to focus on contracting your glute muscles throughout this movement - make use of the mind-muscle connection! If you need to, slightly move your feet to see if you can get your glutes to fire.

*Make sure to maximize the full range of motion, going all the way up with your hips before coming back down slowly!

*If you’re unsure what weight you’re comfortable with, start off with something very light and see how it feels. Add to it until you find that comfortable but difficult weight level.

*You can use a pad or a towel under the bar for comfort

1c. Glute Bridge w/Band Flutter