5.19 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

BODYWEIGHT CARDIO

2 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
DUMBBELL

EXERCISES
12 reps HIP THRUST DUMBBELLS
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 DB

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

 

Circuit 3 — 3X

Note- Perform movements one after another. Rest 30 seconds between rounds

EQUIPMENT
LONG LOOP BAND
MINIBAND
DUMBBELLS

EXERCISES
15 reps LAT PULLDOWN long loop band
12 reps ELEVATED CLAM Left side
12 reps ELEVATED CLAM Right side
12 reps HAMMER CURL
30 seconds Rest

LAT PULLDOWN

15 reps

Chest tall, ribs tucked, pulling down to the top of the collarbones

ELEVATED CLAM

12 reps each side

Hold the top contraction for an extra 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

 
Pull, Back and Bicep, Glute & HamstringAngela Fales