Day 28 : 4-3-2-1 Workout


1. 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. Keep your feet on the floor, put your feet directly under your knees so that when you extend, you’ll make a 90% angle.
  4. Raise 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

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.

3. 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.

4. 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.