5.25 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

seated hip openers 90/90

30 seconds

Rotating from side to side

adductor lunge

30 seconds each leg

Shifting back and forth, leaning into any tightness

Superset 1 — 3X

Note- Movements are to be performed back to back with 90 seconds rest between. Increasing weight if able to keep the written reps challenging.

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
8 reps 1 1/4 GOBLET SQUAT MINIBAD
12-15 reps SEATED SHOULDER PRESS
90 seconds Rest

1 1/4 goblet SQUAT MINIBAND

8 reps Heavy

I plan to work around 50-60lbs and increase if able. The band is optional

SEATED SHOULDER PRESS

12-15 reps Moderate

For this high volume I’ll work around 25lbs, Keep elbows slightly forward. Elbows come to just below shoulder

Superset 2 — 3X

Note- Perform movements with 60 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
SMITH MACHINE

EXERCISES
8-10 reps FRONT FOOT ELEVATED REVERSE LUNGE Right leg
20 seconds Rest
8-10 reps FRONT FOOT ELEVATED REVERSE LUNGE Left leg
12 reps LEANING LATERAL RAISE Right arm
12 reps LEANING LATERAL RAISE Left arm
60 second rest

FRONT FOOT ELEVATED REVERSE LUNGE

8-10 reps Heavy

The elevation increases your range of motion, this may mean you need to work at a lighter load

LEANING LATERAL RAISE

12 reps Moderate

Avoid swinging the weight. Raising to shoulder height

Superset 3 — 3X

Note- Perform movements back to back. Resting 30 seconds between rounds. Continue to build weight when able

EQUIPMENT
LEG EXTENSION
DUMBBELLS

EXERCISES
12 reps LEG EXTENSION
12- failure reps TRCEP KICKBACK
30 seconds Rest

leg EXTENSION

12 reps Moderate load

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

tricep kickback

12-failure 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
LONG LOOP BAND
MAT

EXERCISES
12 reps DIAMOND SIT UP
12 reps RESISTANCE BAND DEAD BUG
12 reps FOREARM WIDE MTN CLIMBERS
30 seconds Rest

diamond sit up

12 reps

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

RESISTANCE BAND DEAD BUG

12 reps SLOW

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