You've been working hard for the past three weeks, and now it's time to crush week four.
- Lateral band walk: two sets of 10 reps, each direction
- Weighted glute bridge: three sets of 10 reps
- Barbell squat: four sets of 12 reps
- Hamstring curl: four sets of 10 reps
- Reverse lunge with twist: four sets of 12 reps
- Hex bar deadlift: four sets of 10 reps
- Plank walkout: two sets of 10 reps
- Plank with lateral arm reach: two sets of 10 reps, each side
- Bicep curl and overhead press: four sets of 12 reps
- Cable pullover: four sets of 12 reps
- Triceps extension: four sets of 12 reps
Give your muscles a break and take a rest day; you deserve it. Stretch/foam roll and get ready for tomorrow.
It's time to sprint again. You can sprint outside on a field or a track, or inside on the treadmill. If you're running outside, do ten 100-meter sprints (around 80-85 percent of your fastest sprint) and take one minute of rest in between each sprint.
If you're on the treadmill, complete 10 30-seconds sprints, taking one minute of rest in between sprints. The speed will vary person to person; try sprinting between 6 and 9 mph, but ultimately, find a speed that challenges you.
- Clamshell: two sets of 10 reps
- Plank with knee tap: two sets of 10 reps
- Side plank leg lift: two sets of 10 reps
- Single-arm overhead squat: three sets of 12 reps, each arm
- Narrow stance deadlift: four sets of 12 reps
- Banded assisted pull-up: three sets of 10 reps
- Burpee: three sets to failure (as many as you can until you can't do anymore)
Shake your body out with a 20-minute light run. The pace is up to you.
Saturday Way to work! You're officially done with the four-week plan. It's time to rest and let your body recover. If you'd like, you can start the program over again.