5.26 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 — 3X
Note- Perform one weighted exercise building in weight, increase weight each round if able. Rest 30 second between rounds.
EQUIPMENT
CABLE MACHINE
DUMBBELL
EXERCISES
12-15 reps ROPE LAT PULLDOWN
10 reps SINGLE LEG RDL Right leg
10 reps SINGLE LEG RDL Left leg
90 seconds Rest
ROPE LAT PULLDOWN
12-15 reps
Sit tall, pulling down with your elbows
SINGLE LEG RDL
10 reps Right
10 reps Left
Light-Moderate This is mean to be lighter and more balanced focused
Superset 2 — 3X
Note- Perform exercises back to back with 60 seconds rest between rounds. Increase weight when able.
EQUIPMENT
MAT
DUMBBELLS
CABLE
EXERCISES
12 reps WEIGHTED SINGLE LEG FLOOR BRIDGE left leg
12 reps WEIGHTED SINGLE LEG FLOOR BRIDGE right leg
12 reps SEATED ROW
60 seconds Rest
WEIGHTED SINGLE LEG FLOOR BRIDGE
12 reps each leg
Build weight each round
Ribs down, chin tucked, full squeeze at the top
SEATED ROW
12 reps Heavy
Sitting tall, pull hands to the bottom of the ribs
Superset 3 — 3X
Note- Perform movements back to back. Build in weight when able. Rest 30 seconds between rounds
EQUIPMENT
DUMBBELLS
ABDUCTION MACHINE
EXERCISES
8-12 reps BICEP STATIC HOLD & CURL left side
8-12 reps BICEP STATIC HOLD & CURL Right side
10-Failure reps SEATED ABDUCTION MACHINE
30 seconds Rest
BICEP STATIC HOLD & CURL
8-12 reps each arm
Chest tall, ribs tucked, elbows remain close to your sides
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
12-15 reps CABLE KICKBACK ON BENCH Right Leg
12-15 reps CABLE KICKBACK ON BENCH Left leg
12 reps BENT OVER ROW + FLY
30 seconds Rest
cable kickback on bench
12-15 reps
Keep hips square to the bench. Hold the top for a count before slowly lowering
BENT OVER ROW + FLY
12 reps Light-Moderate
Alternate between row and a fly. Lighter weight for higher reps
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