Day 9 | Lower Body Dumbbell Workout | JACKD 30-DAY PROGRAM

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Day 9 | Lower Body Dumbbell Workout | JACKD 30-DAY PROGRAM

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Welcome to Day 9 of the JACKD program, an upper body/ lower body split program with an emphasis on adding lean mass and strength to the entire body! This is a week 4 week program and consists of 5 workouts per week.

This is recording of a live workout from the WERKD training program, where we deliver a progressive training program through live workouts 5 days a week and provide nutrition coaching and accountability to deliver any fitness result you are looking to achieve.

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Workouts will drop at 5am Monday, Tuesday, Thursday, Friday, and Saturday.

WERKOUT DETAILS:

CIRCUIT#1
3 Rounds - 20s rest between movements
60s Front rack DB sumo squats
25s Fire hydrants (R)
25s Kickbacks (R)
25s Fire hydrants (L)
25s Kickbacks (L)

Rest 45s between rounds.

CIRCUIT#2
45s werk/ 25s rest x 3 rounds
Step ups (R)
Step ups (L)
Seated good mornings

Rest 40s between rounds.

CIRCUIT#3
45s werk/ 25s rest x 3 rounds
Bear squats
Hip thrusts on bench
Alternating split squat jumps

Rest 40s between rounds.

🏋️ EQUIPMENT RECOMMENDATIONS 🏋️

💊 SUPPLEMENTS 💊

🧑🍳 KITCHEN EQUIPMENT 🧑🍳

🎥 CAMERA GEAR 🎥

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