5.18 Monday | Gym

Training Goal:

Build glute + quad strength
Establish progressive overload base for the week
Layer in shoulders/triceps without interfering with lower body output

Warm Up

WALKING

5 Minutes

Bodyweight cardio of your choosing

LEG SWINGS

30 seconds each leg

Big loose swings

DEEP SQUAT HIP & ANKLE OPENER

30 seconds

Gently press into those thighs

SEATED HIP OPENERS 90/90

60 seconds

Rotating back and forth, leaning into any tightness

Set 1 — 4X

Note- Be sure to get warm up sets in before beginning at your starting weight.

EQUIPMENT
BOX
BARBELL

EXERCISES
5-8 reps BOX SQUAT
90 seconds Rest

BOX SQUAT

5-8 reps Heavy as able

I plan to work around 225lbs. The box should be up to the back of the knee (higher than vidoe)

Superset 2 — 3X

Note- Perform movements with 60 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT (opposite hand as leg) Right leg
20 seconds Rest
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT (opposite hand as leg) Left leg
8-12 reps SEATED ARNOLD PRESS
60 second rest

UNEVEN BULGARIAN SPLIT SQUAT (OPPOSITE HAND AS LEG)

8-10 reps Moderate- Heavy

I’ll use a single heavy 45-60lb DB

SEATED ARNOLD PRESS

8-12 reps Moderate

Option to perform regular press if move comfortable on your shoulders

Superset 3 — 3X

Note- Perform movements back to back. Resting 60 seconds between rounds. Continue to build weight when able

EQUIPMENT
LEG PRESS
DUMBBELLS

EXERCISES
12 reps LEG PRESS
12-15 reps LATERAL RAISE
60 seconds Rest

leg press

12 reps Light to Moderate load

Working lighter here, feet mid high stance to blend quads and glutes

LATERAL RAISE

12-15 reps Light to Moderate

I like to maintain a soft bend in my elbows. Hands slightly in front of my shoulders off the nipple line

Circuit 4 — 3X

Note- Perform movements back to back. Rest 30 seconds between rounds.

EQUIPMENT
CABLES
MAT

EXERCISES
12 reps TRICEP PUSHDOWN SHORT BAR
12 reps WEIGHTED HOLLOW REACH
12 reps FOREARM WIDE MTN CLIMBERS
30 seconds Rest

TRICEP PUSHDOWN short bar

12 reps

Elbows stay near your sides as you extend arms down to full lockout

WEIGHTED HOLLOW REACH

12 reps

Moving same arm and leg simultaneously

FOREARM WIDE MTN CLIMBERS

12 reps total

Exhale as elbow meets knee. Inhale as you return to center

Cooldown

STANDING QUAD

30 seconds Alt legs

Option to support your balance by anchoring against a wall

down dog