• Movement

  April 2026- Week 1 Lower + Core (Squat• Hinge• Lunge • Rotate etc) *Demo Videos

  Posted by Taylor on April 10, 2026 at 9:52 am

  April 2026- Week 1 Lower + Core (Squat• Hinge• Lunge • Rotate etc) *Demo Videos attached

  • Equipment: Dumbbells, Mini Bands
  • Format: 4 Blocks | 3 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Mini Prep (Activation)45 sec on / 10 sec transition

  • Mid Band Squat

  https://youtube.com/shorts/xhbn8my6meo

  • Mid Band Good Morning

  https://youtube.com/shorts/tvq1n-Rcd3o

  • Mid Band Monster Walk

  https://youtube.com/shorts/lhLVTam5TUE

  • Mid Band Walkout

  https://youtube.com/shorts/CZsef0Ms12s

  *Goal: Activate glutes, open hips, prep hinge + squat patternsBlock 1: Squat + Core Stability

  1. DB Goblet Squat x10

  https://youtube.com/shorts/_v3W5msl4RU

  2. Plank Alt. Shoulder Taps x12 total

  https://youtube.com/shorts/3sDl93rXvxY

  *Focus: Quad strength ,ROM + anti-rotationBlock 2: Lunge + Rotation

  3. DB Static Lunge x10/leg

  https://youtube.com/shorts/u20-z_tS_bk

  4. Bicycle Crunch x24 total

  https://youtube.com/shorts/kLEqauKcgPw

  *Focus: Single-leg strength + rotationBlock 3: Hinge + Stability

  5. DB Deadlift x10

  https://youtube.com/shorts/pFcT-TGuUl8

  6. Alt Bird Dog x12 total

  https://youtube.com/shorts/FuRuyKByuDs

  *Focus:Hinge- Posterior chain + core controlBlock 4: Lateral + Conditioning Core

  7. DB Goblet Lateral Lunge x10/side

  https://youtube.com/shorts/aDi149982jk

  8. Atomic Mountain Climbers x24 total

  https://youtube.com/shorts/kq1FLpSVNNs

  *Focus: Frontal plane + dynamic core Finisher: Band Burnout (Optional)2–3 Rounds

  • Mid Band ISO Squat + Front Walk – 20 sec

  https://youtube.com/shorts/uZqSLDjzflY

  • Mid Band ISO Squat + Lateral Walk – 20 sec

  https://youtube.com/shorts/JadymcMleNY

  * Stay low the whole time = legs on fire

  Taylor replied 1 week, 6 days ago 1 Member · 0 Replies
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