5.26 Tuesday | Home
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
JOG IN PLACE
2 minutes
Choose body weight 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
Circuit 1 — 3X
Note- Perform movements back to back building in weight in the upper body. Rest 60 second between rounds.
EQUIPMENT
BENCH
DUMBBELLS
MINIBAND
EXERCISES
12-15 reps LAT PULLOVER
10 reps DEADLIFT + 3 ROWS
12 reps WEIGHTED SINGLE LEG FLOOR BRIDGE left leg
12 reps WEIGHTED SINGLE LEG FLOOR BRIDGE right leg
60 seconds Rest
LAT PULLOVER
12 reps
Upper back on the bench, drop your hips, lower down until you feel a deep stretch
deadlift + 3 rows
10 reps Moderate load
Hinge at your hips, soft bend in your knees. Maintain a long neck during the rows
WEIGHTED SINGLE LEG FLOOR BRIDGE
12 reps each leg
Build weight each round
Ribs down, chin tucked, full squeeze at the top
Circuit 2 — 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
16 reps MINIBAND SQUAT + SIDE STEP
10-Failure reps SIDE LYING ABDUCTOR Left side
10-Failure reps SIDE LYING ABDUCTOR Right side
30 seconds Rest
BICEP STATIC HOLD & CURL
8-12 reps each arm
Chest tall, ribs tucked, elbows remain close to your sides
MINIBAND SQUAT + SIDE STEP
16 reps
Maintain resistance as you step to the side and lower into the squat
SIDE LYING ABDUCtor
10-Failure reps each leg
I like to lean forward to feel more stretch in my glutes
Superset 3 — 3X
Note- Perform movements back to back. Working at higher reps here. Rest 30 seconds between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS
EXERCISES
12-15 reps KICKBACK LONG BAND Right Leg
12-15 reps KICKBACK LONG BAND Left leg
12 reps BENT OVER ROW + FLY
30 seconds Rest
kickback LONG BAND
12-15 reps each leg
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