Day three of the Ignite Challenge is designed to work the gluteal and hamstring muscles of the lower body and its associated trunk muscles that perform extension movements. We will be focused on variations of hip extension, forward bends, RDLs, and side leg raises using bodyweight, thigh bands and dumbbells.
Experience concentric and eccentric muscle contractions plus isometric holds against dumbbells with high repetitions to build muscle. We will begin with a core training segment that is designed to train trunk extensors
and abdominals. Next, we will do some prone hip extension exercises that can also be done in standing. We will now transition to the standing compound RDL variations, followed by more floor work using the band. This flow is designed to move at a continual pace with high repetitions and resistance challenges. It is recommended that you have light and heavier dumbbells for various exercises.
Purchase the equipment used in this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Yoga Mat: https://amzn.to/2ZDSMrH
Day_03
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