6.9 Monday | Home

Pairing heavy compound lifts with bodyweight band work today.
Work on progressing the load selection in those weighted lifts.

Warm Up

JOG IN PLACE

60 seconds

LOW LUNGE CROSSBODY

30 seconds alt legs

SEATED HIP OPENERS

30 seconds alt directions

LEG SWINGS

30 seconds each leg

Superset 1 — 3X

Note- Perform exercises one after another. Rest 30 seconds between rounds.

EQUIPMENT
MINIBAND
DUMBBELLS

EXERCISES
12-15 reps RDL
30 reps MONSTER WALKS
30 seconds Rest

rdl

12-15 reps Heavy load
I’ll work up to around 50-70lb DBs

Shift your hips straight back and take a slight bend in your knee lowering to mid shin

monster walks

30 reps count each step

Take a slight bend in your knees.

Superset 2 — 3X

Note- Perform exercises one after another, with 30 seconds of rest between rounds. Keep the Bulgarians heavy as able.

EQUIPMENT
DUMBBELLS
BENCH
MAT

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT each leg
15 reps HIP THRUST MINIBAND ABUDCTION BODYWEIGHT
30 seconds Rest

BULGARIAN SPLIT SQUAT

8-12 reps Heavy each leg
I’ll aim for 30lb DBs

Option to hold a single DB low between legs.

HIP THRUST + MINIBAND ABDUCTION BODYWEIGHT

15 reps

Perform as slow or as quick as you’d like but ensure full lockout at the top of each thrust.

Circuit 3 — 3X

Note- Perform exercise one after another with 30 seconds of rest between rounds.

EQUIPMENT
MAT
Dumbbells

EXERCISES
8 reps SUMO STANCE RDL + SUMO SQUAT
12 reps UNEVEN WALKING LUNGES left side
12 reps UNEVEN WALKING LUNGES right side
16 reps DOUBLE LUNGE JUMPS
30 seconds Rest

SUMO STANCE RDL + SUMO SQUAT

RDL + SQUAT= 1 rep

8 reps Moderate load
I’ll use 25-30lb Dbs

UNEVEN WALKING LUNGES

12 reps each leg Heavy as possible

Weight is in the opposite hand as the lunging leg.

DOUBLE LUNGE JUMPS

16 reps total, count EACH jump

Modify by performing reverse lunges.

Cooldown

DOWN DOG

30 seconds

ALT. RUNNERS LUNGE