10.17 Friday | Gym
Week 3 This is a higher volume Lower body. Nothing today should feel like a max load.
You are focusing on higher reps
Warm Up
WALKING
5 Minutes
Perform any cardio of your choosing
LOW LUNGE CROSSBODY TWIST
30 seconds Alt directions
deep squat hip and ankle openers
30 seconds
Gently pressing those elbows into knees
SEATED HIP OPENERS 90/90
30 seconds
Keeping your pockets on the floor, rotate side to side
Set 1 — 3X
Note- Perform one exercise for 3 rounds, rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps HEELS ELEVATED GOBLET SQUAT
60 seconds Rest
HEELS ELEVATED GOBLET SQUAT
12 reps Moderate load
Elevating the heels to place the load more in the quads
Set 2 — 3X
Note- Perform one exercise, rest 60 seconds between rounds.
EQUIPMENT
BENCH
BAR
EXERCISES
10-15 reps HIP THRUST
60 seconds Rest
HIP THRUST
10-15 reps Moderate Weight
Working at Moderate load for higher volume.
Set 3 — 3X
Note- Movement is to be performed at moderate load. Resting 60 seconds between rounds, increase weight if able.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps RDL DB
60 seconds Rest
RDL DB
12 reps Moderate- Heavy
I’ll work with 50-55lb DBs
Feet shoulder width, soft bend in your knees pressing your hips straight back
Set 3 — 3X
Note- One movement performed at a heavy load, build weight if able. Resting 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
8-10 reps SUPPORTED STEP UP each leg
60 seconds rest
supported step up
8-10 reps
I’ll hold a single 55lb DB
Pressing though the front foot to come to standing
Superset 3 — 3X
Note- Movements are to be performed back to back with minimal rest. Resting 60 seconds between rounds, increase weight if able.
EQUIPMENT
PLATES
DUMBBELLS
CABLES
EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs (6 each leg)
12-15 reps GLUTE MEDIUS KICKBACK each leg
30 seconds Rest
FRONT FOOT ELEVATED CURTSY LUNGE
12 reps Alt Legs Moderate
I’ll use a pair of 30lb DBs
Modify by removing the plates
GLUTE MEDIUS KICKBACK
12-15 reps Moderate
Keep hips square to the floor, take a slight toe out with the kicking leg
Set 4 — 2X
Note- Feel free to use a pair of DBs for the Calf Raises. Rest 60 seconds between rounds.
EQUIPMENT
SMITH MACHINE
EXERCISES
15 reps CALF RAISE Smith Machine
60 seconds Rest
CALF RAISE
15 reps weighted
Feel free to use any machine available at your gym OR a pair of Dumbbells
Cooldown
STANDING QUAD STRETCH
30 seconds Alt legs
Feel free to anchor yourself by holding a wall
DOWNDOG STRETCH
30 seconds
Peddle out your heels, press your chest into the top of your thighs
KNEELING HAMSTRING
30 seconds Alt legs
Figure 4 leg stretch
60 seconds
Switch legs halfway