5.18 Monday | Home

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

BODYWEIGHT WARM UP

3 Minutes

Bodyweight cardio of your choosing

LEG SWINGS

30 seconds each leg

Big loose swings

DEEP SQUAT HIP & ANKLE OPENER

30 seconds

Gently press into those thighs

SEATED HIP OPENERS 90/90

60 seconds

Rotating back and forth, leaning into any tightness

Set 1 — 4X

Note- Be sure to get warm up sets in before beginning at your starting weight.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-10 reps SQUAT TO BENCH DUMBBELLS
60 seconds Rest

SQUAT TO BENCH DB

8-10 reps Heavy as able

Come to full seated position before pressing to standing

Superset 2 — 3X

Note- Perform movements with 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT Right leg
20 seconds Rest
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT Left leg
8-12 reps SEATED ARNOLD PRESS
30 second rest

UNEVEN BULGARIAN SPLIT SQUAT (OPPOSITE HAND AS LEG)

8-10 reps Moderate- Heavy

I’ll use a single heavy 45-60lb DB

SEATED ARNOLD PRESS

8-12 reps Moderate

Option to perform regular press if move comfortable on your shoulders

Superset 3 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps HEELS ELEVATED GOBLET SQUAT
12-15 reps LATERAL RAISE
30 seconds Rest

HEELS ELEVATED GOBLET SQUAT

12 reps Moderate load

Working lighter here to get more volume

LATERAL RAISE

12-15 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
DUMBBELLS
MAT

EXERCISES
12 reps TRICEP KICKBACK
12 reps WEIGHTED HOLLOW REACH
12 reps FOREARM WIDE MTN CLIMBERS
30 seconds Rest

TRICEP KICKBACK

12 reps

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

WEIGHTED HOLLOW REACH

12 reps

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