12.17 Wednesday | Home

 

Today we pull back and hamstrings! Pairing movements like this gives you ample time to rest one major muscle while working the other. Sub out Long Loop Resistance band with dumbbells as needed

Warm Up

bodyweight warm up

3 Minutes

Perform any bodyweight cardio of your choosing for 3-5 minutes

WALKOUT

30 seconds

THORACIC ROTATION

30 seconds

Switch halfway

Blast off

30 seconds

 

Superset 1 — 3X

Note- Perform movements back to back. Quick rest between rounds.

EQUIPMENT
LONG LOOP BAND
BENCH
DUMBBELLS

EXERCISES
10-15 reps INCLINE SUPPORTED CHEST ROW
10 reps SUPPORTED STEP UP Left Side
10 reps SUPPORTED STEP UP Right side
30 seconds Rest

incline supported chest row

10 reps

If no bench is available perform standing with a hinge at your waist

SUPPORTED STEP UP

10 reps each leg Heavy

Slight hinge in your hips, pressing through your elevated foot.

 

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
DUMBBELLS
BENCH
STABILITY BALL

EXERCISES
12 reps SINGLE ARM ROW each side
10-Failure reps STABILITY BALL HAMSTRING CURL
60 seconds Rest

SINGLE ARM ROW

12 reps each arm Heavy
Build each round if able

Row hand up and back toward your hip

stability ball hamstring curl

10-Failure reps

Driving through your heels. Can use sliders or paper plates

 

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
LONG LOOP BAND
DUMBBELLS

EXERCISES
10-15 reps SINGLE ARM LAT PULLDOWN each arm
10-12 reps RDL DUMBBELLS
30 seconds Rest

single arm lat pulldown

10-15 reps each arm

Sit tall and pull elbow down to your side

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

 

Superset 4 — 3X

Note- Perform movements back to back with no rest between rounds.. Repeat 3 rounds.

EQUIPMENT
MINIBAND

EXERCISES
15 reps DIAMOND KICKBACK each leg
15 reps HIP THRUST + MINIBAND ABDUCTION
No Rest. Repeat

diamond kickback

15-Failure reps each leg

## reps

HIP THRUST + MINIBAND ABDUCTION

15 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