VVS VLOG S2E2
”SHE’S BACK? NEW PR FOR NICKI”
VVS VLOG S2E1
”WE FINALLY DID IT…”
VVS VLOG S1E7
”SHE WASNT EXPECTING THIS…”
VVS VLOG S1E2
”SHE ACHIEVED THE IMPOSSIBLE”
WORKOUT SET IN THIS VIDEO
WARM UP
1x Side Lateral Steps whole field (or 25 each side)
1x Forward Lateral Steps whole field (or 25 each side)
SUMO DEADLIFT / SMITH MACHINE
Set 1 x 12 reps +
Set 2 x 12 reps +
Set 3 x 12 reps +
Set 3 x 12 reps +
+ SUPERSET WITH
TRIPLE EXTENSION HIP THRUST
Set 1 x 10-12 reps
Set 2 x 10-12 reps
Set 3 x 10-12 reps
Set 3 x 10-12 reps
BENT OVER ROW / SMITH MACHINE
Set 1 x 12 reps
Set 2 x 12 reps
Set 3 x 12 reps
Set 4 x 12 reps
BODY WEIGHT CLOSE GRIP PUSHUP (BURNOUT)
Set 1 x AMRAP
Set 2 x AMRAP
Set 3 x AMRAP
STATIC LUNGE STANCE CABLE ROW
Set 1 x 10-12 reps
Set 2 x 10-12 reps
Set 3 x 10-12 reps
Set 4 x 10-12 reps
TOE TOUCH
Set 1 x 12-15 reps
Set 2 x 12-15 reps
Set 3 x 12-15 reps
Set 4 x 12-15 reps
SINGLE SIDE TOE TOUCH
Set 1 x 12-15 reps
Set 2 x 12-15 reps
Set 3 x 12-15 reps
Set 4 x 12-15 reps
+30 MINUTES POST CARDIO STAIR MASTER
VVS VLOG S1E1
”THE BEST ADVICE I’VE EVER GOT”
WORKOUT SET IN THIS VIDEO
WARM UP
1x Side Lateral Steps whole field (or 25 each side)
1x Forward Lateral Steps whole field (or 25 each side)
HIP THRUST
Set 1 x 12 reps
Set 2 x 8 reps
Set 3 x 8 reps
Set 4 (BURNOUT)
x1 reps 1 second hold
x2 reps 2 second hold
x3 reps 3 second hold
x4 reps 4 second hold
x5 reps 5 second hold
x6 reps 6 second hold
x7 reps 7 second hold
SINGLE LEG ELEVATED HEEL PELVIC THRUST
Set 1 x 12 reps
Set 2 x 12 reps
Set 3 x 12 reps
TRAP BAR SQUAT ALTERNATE TO RDL
Set 1 x AMRAP
Set 2 x AMRAP
Set 3 x AMRAP
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