7.28 Monday | Gym

 

Warm Up

WALKING

5 minutes

Perform cardio of your choosing

deep squat + hamstring stretch

30 seconds

Exhale as you press your hips up to the ceiling

adductor lunge

30 seconds each leg

Slow press into that top leg

SEATED HIP OPENERS

30 seconds

Massaging back and forth between each leg

 

Set 1 — 4X

Note- perform 1-2 warm up sets of about 5 reps building in weight before starting your 4 working sets with a moderate load. Continue to build if able.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-12 reps SMITH MACHINE RDL
60 seconds Rest

rdl smith machine

8-12 reps Heavy

Shift your hips straight back and lower to high-mid shin. Build weight each round

 

Set 2 — 3X

Note- Perform reps on one leg before switching. Resting 60 seconds between rounds and increase weight if able to maintain reps.

EQUIPMENT
SMITH MACHINE
BENCH

EXERCISES
8-10 reps BULGARIAN SPLIT SQUAT GLUTE FOCUS SMITH MACHINE each leg
60 seconds Rest

bulgarian split squat glute focus smith machine

8-10 reps each leg Moderate-Heavy

Taking a slight hinge forward and the bar in a lower racked position across your upper back

 

Superset 3 — 3X

Note- Perform movements back to back with 30 seconds rest between rounds. Slow down with the single leg work.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
15 reps HIP THRUST DB
10-12 reps SINGLE LEG HIP THRUST DB each leg
30 seconds Rest

HIP THRUST DB

15 reps Moderate-Heavy
I’ll use a single heavy 60lb DB

Using a single or a pair of DBs

Drop down in weight and immediately move to single let until failure in each leg

SINGLE LEG HIP THRUST DB

10-12 reps each leg
I’ll use a single 40lb DB

Anchor the weight on one leg before switching legs

 

Set 4 — 3X

Note- Perform one movement, working to failure each rounds.

EQUIPMENT
CABLES

EXERCISES
10-Failure reps GLUTE MEDIUS KICKBACK each leg
20 secodns rest, Repeat

GLUTE MEDIUS KICKBACK

10-15 reps each leg Heavy

Working at a heavier load for slow controlled reps.

 

Set 5 — 2X

Note- Perform one movement, working to failure at a moderate load.

EQUIPMENT
HAMSTRING CURL

EXERCISES
20 reps HAMSTRING CURL MACHINE
90 seconds Rest

HAMSTRING CURL MACHINE

20 reps Moderate Load

Keep your hips down as you curl, avoid bouncing the weight up

 

Cooldown

STANDING CROSS HAMSTRING

30 seconds Alt legs

Inhale lengthen, exhale round down reaching for your shoes.

ALT RUNNERS LUNGE

30 seconds

Alt legs

HIP AND ANKLE OPENERS

30 seconds

Apply gentle pressure into your legs as you sink low into the squat

SUPINE SPINAL TWIST

30 seconds Alt sides

Keep both shoulders on the mat as you deepen the twist

 
Lower Body, Glute & Hamstring, StrengthAngela Fales