12.17 Wednesday | Gym

 

Today we pull back and hamstrings! Pairing movements like this gives you ample time to rest one major muscle while working the other.

Warm Up

Incline walking

10 Minutes

Perform cardio of your choosing for 5-10 minutes

WALKOUT

30 seconds

THORACIC ROTATION

30 seconds

Switch halfway

Blast off

30 seconds

 

Superset 1 — 3X

Note- Perform movements back to back. 60 seconds rest between rounds.

EQUIPMENT
LONG LOOP BAND
PULL UP BAR

EXERCISES
10 reps SUPPORTED STEP UP left leg
10 reps SUPPORTED STEP UP right leg
5-8 reps JUMPING PULL UP
60 seconds Rest

SUPPORTED STEP UP

10 reps each leg Heavy

Press through the elevated foot with a slight hinge in your was it

JUMPING PULL UP

5-8 reps

Modify by using an assisted pull up machine and increasing reps

 

Superset 2 — 4X

Note- Perform 2 Strength movements back to back. Keep both explosive and challenging. Increase weight when able. Rest 60 seconds or more if needed between rounds.

EQUIPMENT
BARBELL
STABILITY BALL

EXERCISES
12 reps PENDLAY ROW
10-Failure reps STABILITY BALL HAMSTRING CURL
60 seconds Rest

PENDLAY ROW

12 reps Heavy
Build each round if able

Maintain a soft bend in your knees, hips pushed straight back

stability ball hamstring curl

10-Failure reps

Driving through your heels

 

Superset 3 — 3X

Note- Movements are so be performed back to back with minimal rest. Adjust weight as needed, rest 30 seconds between rounds.

EQUIPMENT
CABLE MACHINE
DUMBBELLS

EXERCISES
10-15 reps SINGLE ARM SEATED ROW each arm
10-12 reps RDL DUMBBELLS
30 seconds Rest

single arm seated row

10-15 reps each arm

Sit tall pull hand to low rib

rdl dumbbells

10-12 reps Heavy

Hinge at your hips and with a slight bend in your knees push your hips as far back as possible lowering weight to high shin

 

Set 4 — 3X

Note- Perform one movement. Rest as needed. Repeat 3 rounds.

EQUIPMENT
GLUTE HYPEREXTENSION

EXERCISES
10-Failure reps GLUTE HYPEREXTENSION BODYWEIGHT
30 seconds Rest

GLUTE HYPEREXTENSION
ROUNDED BACK BODYWEIGHT

10-Failure reps

## reps

 

Cooldown

star stretch

30 seconds

Alt opposite hand to opposite leg

down dog

30 seconds

kneeling hamstring

60 seconds Alt directions

supine stretch

60 seconds each side

 
Pull, Back and HamstringAngela Fales