5.12 Monday | Gym

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

Warm Up

INCLINE WALKING WARM UP

10 Minutes

Get really warm. Perform any cardio of your choosing here

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 want to use a Leg Press or V Reverse V Squat machine. You will progress in load as long as able to maintain the high 15 reps. Perform 2 warm up sets with a light to moderate load for 5-10 reps before beginning your working set.

EQUIPMENT
LEG PRESS

EXERCISES
10-15 reps LEG PRESS
60 seconds Rest

LEG PRESS

10-15 reps Heavy

Increase weights and decrease reps each round

Alternative Machine- Reverse V Squat or squat machine

Superset 2 — 3X

Note- Perform movements back to back, rest 90 seconds at the end of each round. We finish here, keep up the good work!

EQUIPMENT
BARBELL
MINIBAND
BOX/BENCH

EXERCISES
8-12 reps HIP THRUST
15 reps ELEVATED SINGLE LEG FLOOR BRIDGE each leg
90 seconds Rest

hip thrust

8-12 reps Heavy

Continue to build weight each round

ELEVATED SINGLE LEG FLOOR BRIDGE

15 reps

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

Superset 3 — 3X

Note- This block will be the most challenging. Use a step or stack of plates to get the desired elevation in the front foot. Modify by removing the elevation.

EQUIPMENT
SMITCH MACHINE
MINIBAND

EXERCISES
8-12 reps FRONT FOOT ELEVATED REVERSE LUNGE each leg
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
60 seconds at the end of each round

FRONT FOOT elevated reverse lunge

8-12 reps each leg Heavy

Option to face in to the machine. Modify by using a pair of DBs

45 DEGREE STANDING SIDE LEG LIFT

20 reps each side

Toe out with the kicking leg

Set 4 — 3X

Note- Load up here! You’ve got 3 rounds, it should remain challenging. Rest 30 seconds between rounds

EQUIPMENT
LEG CURL MACHINE

EXERCISES
10-12 reps HAMSTRING CURL
30 seconds Rest

HAMSTRING CURL

10-12 reps Heavy

Keep hips pressed into the mat, curl to full range and lower slowly

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

60 seconds

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

FIGURE 4

60 seconds

Switch legs halfway