Day 23 : 4-3-2-1 Workout


1. Deadlift

*Note: You can do this while holding dumbbells, or with a barbell
  1. Holding dumbbells in each hand, keep your knees slightly bent and your back straight with your chest puffed outwards.
  2. Hinging from your waist, bend down towards the floor as far as possible while keeping your back straight and your knees slightly bent.
  3. At the climax of the movement (when you get as low as possible, hold for .5 - 1 seconds).
  4. Using your legs and butt, straighten your knees until your body comes to a standing position.
  5. Repeat the movement to complete the set.
*Because this exercise is more likely than others to lead to injury, please be very careful and make sure you understand proper form for Deadlifts before attempting to do the exercise.
1a. Clam Opener

2. 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. Hold 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. If 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. Lateral Leg Raise

3. Single Leg Glute Bridge

  1. Lay on your back with your knees bent to a 90 degree angle. Place a heavy dumbbell on your lower stomach, and hold the dumbbell on both ends.
  2. Using your glute muscles, lift your hips and pelvis as high of the floor as possible.
  3. With a flexed foot, straighten and lift one leg towards the ceiling - this leg stays straight in the air.
  4. Lower your body down so that it almost touches the floor while keeping one leg in the air.
  5. Drive your hips up as high as possible again to repeat the movement.
*Make sure not to let your hips dip.
1c. Glute Bridge w/Band Flutter

4. Alternating Step Up

  1. Hold a dumbbell in each hand, while keeping your core engaged and squeezing your glutes, step up onto a platform with your right foot (at a height that’s comfortable for you,) step down, and then alternate sides.
  2. Repeat
1c. Glute Bridge w/Band Flutter