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Base Stabiliser focus
General
Beginner
Body
Plan Details
The Base Stabiliser focus routine by RobertPowell3 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is focused on building foundation core legs with a extra focus on glutes - This is ment to be a weekly workout schedule over 4 - 5 weeks to enable adaptation to workload
Routine detail
Day 1
Compound leg
14 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Bridge
3 Sets
Alternating Leg Bridge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Single-Leg Stance
3 Sets x 8 Reps
Stability Ball Ab Curl
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Day 3
PinPoint
11 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Low Back Stretch
3 Sets
Stability Ball Hamstring Stretch
3 Sets
Side-Lying Floor Stretch
3 Sets x 8 Reps
Day 5
Cardio + Stretch
4 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Rowing
1 Set
Day 6
EOW
7 exercises
Step Machine
1 Set
Hack Squat
3 Sets x 8 Reps
Single-Leg Hack Squat
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
