6.9 Monday | Gym
Pairing heavy compound lifts with bodyweight band work today.
Work on progressing the load selection in those weighted lifts.
Warm Up
WALKING WARM UP
5 Minutes
Feel free to do any form of cardio
LOW LUNGE CROSSBODY
30 seconds alt legs
Exhale as you reach hand to the ceiling
SEATED HIP OPENERS
30 seconds
I like to lean forward and back to find the tightness in my hips
LEG SWINGS
30 seconds each leg
Big loose swings
Superset 1 — 3X
Note- Reps are recommendations, if you are easily working around that rep range either increase weight or increase reps.
EQUIPMENT
MINIBAND
BARBELL
EXERCISES
12-15 reps DEADLIFT
30 reps MINIBAND SIDE STEPS
60 seconds Rest
DEADLIFT
12-15 reps Heavy
Be sure to perform warm up rounds building to your starting weight.
MONSTER WALKS
30 reps count each step
Keep a slight bend in your knees
Superset 2 — 3X
Note- Perform exercises one after another, with 30 seconds of rest between rounds. Increase rest if needed to increase load.
EQUIPMENT
SMITH MACHINE
BENCH
MINIBAND
EXERCISES
8-10 reps BULGARIAN SPLIT SQUAT SMITCH MACHINE each leg
15 reps HIP THRUST + MINIBAND ABDUCTION BODYWEIGHT
30 seconds Rest
ELEVATED REV LUNGE
8-10 reps each leg Heavy
Modify with a pair of Dumbbells at your sides.
hip thrust + miniband Abduction bodyweight
15 reps
You can make these as quick or as slow as you’d like. Ensure a full lockout at the top.
Superset 3 — 3X
Note- Perform exercise one after another with 30 seconds of rest between rounds.
EQUIPMENT
DUMBBELLS
HAMSTRING MACHINE
EXERCISES
10-12 reps HAMSTRING CURL
12 reps UNEVEN WALKING LUNGES left side
12 reps UNEVEN WALKING LUNGES right side
30 seconds Rest
HAMSTRING CURL
10-12 reps Moderate load
Go until failure.
UNEVEN WALKING LUNGES
12 reps each leg Heavy
I’ll use a 30-35lb DB
Weight is in the opposite hand as the lunging leg.
Set 4 — 2X
Note- Perform exercise to failure each round. 60 seconds rest
EQUIPMENT
ABDUCTION MACHINE
EXERCISE
10-failure reps SEATED ABDUCTION MACHINE
60 seconds rest
seated abduction machine
10- Failure reps
I like to work around 110-130lbs for lower reps
Option to rest your head and arm flat on the floor
Cooldown
DOWN DOG
30 seconds
ALT. RUNNERS LUNGE
30 seconds Alt legs
PIGEON
30 seconds each leg
FIGURE 4
30 seconds each leg