7.28 Monday | Home

 

Warm Up

BODYWEIGHT CARDIO

3 minutes

Perform any bodyweight 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

 

Superset 1 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps RDL DBs
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
60 seconds Rest

rdl

8-12 reps Heavy

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

bulgarian split squat glute

8-10 reps each leg Moderate-Heavy

Taking a slight hinge forward. Holding one DB in the opposite hand as leg

 

Superset 2 — 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

 

Circuit 3 — 3X

Note- Perform movements back to back, working to failure each round. Rest 30 second between rounds

EQUIPMENT
DUMBBELL
SLIDERS
MINIBAND

EXERCISES
10 reps SLIDER HAMSTRING CURL
20 reps MINIBAND KICKBACK each leg
10 reps SUMO SQUAT 2 PULSE
20 secodns rest, Repeat

SLIDER HAMSTRING CURL

10 reps

Option to use paper plates on carpet or towels on a wood floor

MINIBAND KICKBACK

20 reps each leg

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

SUMO SQUAT 2 PULSE

10 reps

Tight 2 pulses at the bottom of each rep

 

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