5.19 Tuesday | Gym
Training Goal:
Build posterior chain strength (glute + hamstring growth driver)
Improve posture/back strength (important for moms + desk posture)
Keep intensity high but controlled (no metabolic burnout here)
Warm Up
WALKING
5 minutes
Choose cardio of your choosing
arm swings
30 Seconds
Alternate the top arm
pull apart long band
30 seconds
Pull until the band touches the top of the chest
thoracic rotation
30 seconds each side
Inhale as you open up, exhale as you round down
Superset 1 — 4X
Note- Perform one weighted exercise building in weight, increase weight each round if able. Rest 90 second between rounds.
EQUIPMENT
DUMBBELLS
MINIBAND
EXERCISES
6-10 reps RDL DBs
10 reps STANDING LEG LIFT Right leg
10 reps STANDING LEG LIFT Left leg
90 seconds Rest
RDL DBS
6-10 reps
Soft bend in your knees as you press your hips straight back
standing leg lift
10 reps Right
10 reps Left
Take a slight hinge forward as you kick that leg to the side. Working the medial glute
Superset 2 — 3X
Note- Perform exercises back to back with 60 seconds rest between rounds. Increase weight when able.
EQUIPMENT
BENCH/BOX
BARBELL
DUMBBELL
EXERCISES
8-12 reps HIP THRUST
8-12 reps SINGLE ARM BENT OVER ROW Right arm
8-12 reps SINGLE ARM BENT OVER ROW Left arm
60 seconds Rest
HIP THRUST
8-12 reps Build weight each round
Ribs down, chin tucked, full squeeze at the top
SINGLE ARM BENT OVER ROW
8-12 reps Moderate- Heavy
I’ll work around 40-50lb DB
Superset 3 — 3X
Note- Perform movements back to back. Build in weight when able. Rest 30 seconds between rounds
EQUIPMENT
CABLES
ABDUCTION MACHINE
EXERCISES
8-12 reps LAT PULLDOWN
10-Failure reps SEATED ABDUCTION MACHINE
30 seconds Rest
LAT PULLDOWN
8-12 reps
Chest tall, ribs tucked, pulling down to the top of the collarbones
SEATED ABDUCTION MACHINE
10-Failure reps
I like to lean forward to feel more stretch in my glutes
Superset 4 — 3X
Note- Perform movements back to back. Working at higher reps here. Rest 30 seconds between rounds.
EQUIPMENT
CABLE
BENCH
DUMBBELLS
EXERCISES
10-15 reps CABLE KICKBACK ON BENCH Right Leg
10-15 reps CABLE KICKBACK ON BENCH Left leg
12 reps HAMMER CURL
30 seconds Rest
cable kickback on bench
10-15 reps
Keep hips square to the bench. Hold the top for a count before slowly lowering
HAMMER CURL
12 reps Moderate
Alternate arms if needed before dropping to a lighter load
Cooldown
side body
30 seconds Alt sides
Big reach up before leaning into that side body
DOWN DOG
30 seconds
Exhale as you press your chest to the top of your thighs
childs pose to froger
30 seconds
Pressing though your hips opening your pelvis before pressing back with your arms
SUPINE SPINAL TWIST
60 seconds switch halfway
Keep both shoulders on the floor as you deepen the twist