5.12 Monday | Home

Hello Monday, you have the ability to move your body. Don’t waste it.
Push it! No limits!! Lets have some fun!

Warm Up

BODYWEiGHT WARM UP

3 Minutes

Get really warm. Alternate between movements of your choosing for the full 5 minutes.

LEG SWINGS

60 seconds Switch legs halfway

Big loose swings to loosen up the hips and hamstrings

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Deep squat gently pressing the knees and ankles wide

SEATED HIP OPENERS

30 seconds

Massaging side to side, leaning your chest forward and backward

 

Set 1 — 4X

Note- For this block you can also sub out the Goblet Squat for a box squat if desired. You will progress in load as long as able to maintain the high 10 reps. Perform 2 warm up sets with a light to moderate load for 5-10 reps before beginning your working set.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps GOBLET SQUAT
60 seconds Rest

goblet squat

10-12 reps Heavy

Alternative Machine- Reverse V Squat or squat machine

 

Superset 2 — 3X

Note- You’ve got 3 rounds, if specific equipment is not available be sure to ready the descriptions next to each video. Rest 60 seconds between rounds

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps RDL
12 reps FRONT FOOT ELEVATED SPLIT SQUAT each leg
60 seconds Rest

DUMBBELL GOOD MORNING

10-12 reps Heavy

Soft bend in your knees, shift your hips straight back.

FRONT FOOT elevated SPLIT SQUAT

12 reps each leg

Option to advance with a barbell if available. Modify by removing the elevation

 

Circuit 3 — 3X

Note- Perform movements back to back, rest 60 seconds at the end of each round. We finish here, keep up the good work!

EQUIPMENT
DUMBBELLS
MINIBAND
BENCH

EXERCISES
15-20 reps HIP THRUST DUMBBELLS
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
30 reps MINIBAND SIDE STEPS TRAVELING
60 seconds at the end of each round

hip thrust DUMBBELLS

15-20 reps (to failure)

High Volume here but your glutes are strong, challenge yourself

45 DEGREE STANDING SIDE LEG LIFT

20 reps each side

Toe out with the kicking leg

MINIBAND SIDE STEPS TRAVELING

30 reps

Maintain a soft bend in your knees. Hinge at your hips pushing your butt straight back.

 

Cooldown

STAR STRETCH

30 seconds Alt directions

Exhale as you reach opposite hand to opposite leg

DOWN DOG STRETCH

30 seconds

Peddle out your heels before pressing them into the mat and exhaling chest to thighs

ALT RUNNERS LUNGE STRETCH

30 seconds

Option to drop the back leg and lift the chest to deepen the stretch

FIGURE 4

30 seconds

Switch legs halfway

Lower Body, Glute & HamstringAngela Fales