Page 11 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 1 WORKOUTS (CONT.)

4 rounds of 8: Barbell Dead Lifts

Stand tall with a barbell on the floor in front of you, feet hip width
apart and toes pointed forward. Keep your back as straight as

possible and bend at the knees reaching down to grab the barbell.
This is the starting position. Grip the bar and push through your
legs. Keep your torso upright and return to a standing position while
pushing your chest out and squeezing your shoulder blades together.
Return to the starting position tapping the barbell on
the ground.

4 rounds of 10: Dumbbell Sumo Squats

Stand with feet more than shoulder width apart, toes pointed out.
Hold a dumbbell by the base and begin to squat down, keeping chest
out and torso upright until thighs are parallel with the floor. Push up

through your heels to return to standing. Squeeze glutes at the end
and repeat.

4 rounds of 10: Leg Extensions (machine)

Lie on a hamstring curl machine, or an upright sitting hamstring
curl machine. Contract hamstrings and glutes to pull heels toward
your glutes and hold for a moment, squeezing glutes before slowly
extending legs to a near straight position again. Do not let legs
overextend. Keep tension on hamstrings the whole time.

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