6.6 Friday | Gym

Warm Up

INCLINE WALKING

10 Minutes

Perform cardio of your choosing for 10 minutes. Get warm!

WALL FACING LEG SWINGS

60 seconds switch legs halfway

Big loose swings

SEATED HIP OPENERS

30 seconds

SIDE LYING ABDUCTOR

30 seconds each side

Toe down

Set 1 — 4X

Note- Perform one exercise with 60 seconds of rest between rounds.

EQUIPMENT
SEAT HAMSTRING CURL

EXERCISES
8 reps SEATED HAMSTRING CURL
60 seconds Rest

SEATED HAMSTRING CURL

8 reps Heavy load

Avoid bouncing at the bottom of the curl. Hold for an extra count to ensure you are not.

Set 2 — 4X

Note- Perform one exercise with 90 seconds of rest between rounds. This block will be the most challenging yet.

EQUIPMENT
SMITCH MACHINE

EXERCISES
8 reps SMITH MACHINE BULGARIAN SPLIT SQUATS each leg
90 seconds Rest

BULGARIAN SPLIT SQUATS smith machine

8 reps each leg Heavy

Modify with a pair of DBs

Set 3 — 5X

Note- Perform one exercise with 90 seconds of rest. This will be your heaviest block in this workout! Push it!

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
10-Failure reps HIP THRUST
90 seconds Rest

HIP THRUST

10-Failure reps

Ankles under shins, gaze forward between your knees. Use a band around thighs.

Superset 4— 3X

Note- Perform exercises back to back with 60 seconds of rest between rounds.

EQUIPMENT
ABDUCTION MACHINE
KB

EXERCISES
12-Failure reps SEATED ABDUCTION MACHINE
15 reps KB/DB SUMO SQUAT
60 seconds Rest

SEATED ABDUCTION MACHINE

12-Failure reps

Press out and hold for an extra count before reversing

KB/DB SUMO SQUAT

15 reps Moderate to Heavy
I’d use a 100+ lb kB

Feet shoulder width or wider. Toes slightly pointing out

Set 5 — 3X

Note- Perform one exercise, rest as needed between rounds. You end here so you should be going to failure each round.

EQUIPMENT
HYPEREXTENSION MACHINE

EXERCISES
12 reps WEIGHTED GLUTE HYPEREXTENSION

WEIGHTED GLUTE HYPEREXTENSION

12 reps

Keep the crown of your head down, pelvis pressed into the mat and toes pointing slightly out.

Cooldown

standing quad stretch

30 seconds

STAR STRETCH

30 seconds

ALT. RUNNERS LUNGE

30 seconds

FIGURE 4 LEG STRETCH

60 seconds