5.26 Monday | Home
Hello Monday, can you challenge yourself even more from last week?
Warm Up
BODYWEIGHT WARM UP
3 Minutes
Get really warm. Perform any bodyweight cardio of your choosing
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 — 3X
Note- Perform one exercise building in weight, Rest 60 seconds at the end of each round.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps GOBLET SQUAT
60 seconds Rest
goblet squat
12 reps Moderate load
I’ll work around 60lbs
Keep the weight elevated at collarbone height
Superset 2 — 3X
Note- Perform exercises back to back. Continue to build weight in the HIP THRUSTS if able to maintain reps. Rest 60 seconds or longer at the end of each round.
EQUIPMENT
DUMBBELLS
MINIBAND
BOX/BENCH
EXERCISES
12 reps HIP THRUST
10 reps FRONT FOOT ELEVATED SPLI T LUNGE each leg
60 seconds Rest
hip thrust
12 reps Heavy as possible
Continue to build weight each round
FRONT FOOT ELEVATED SPLIT LUNGE
10 reps each leg Heavy
I’ll work with 35lb DBs
Elevating that front foot will increase intensity and range of motion. Modify by removing.
Superset 3 — 3X
Note- Keep the RDLs heavy, increasing each round if able to maintain reps. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
LONG LOOP BAND
EXERCISES
10-12 reps RDL DUMBBELLS
12 reps GLUTE MEDIUS KICKBACK each leg
60 seconds at the end of each round
RDL DBS
10-12 reps Heavy as able
First break at your hips and then press your butt straight back as you shave the DBs down your shins
KICKBACK LONG BAND
12-Failure reps
Option to work with a mini band on all fours if no long band is available.
Set 4 — 2X
Note- Going to failure. Rest 30 seconds between rounds.
EQUIPMENT
MINIBAND
EXERCISES
12 reps SIDE LYING ABDUCTOR each leg
20 reps MONSTER WALKS
No rest between rounds
SIDE LYING ABDUCTOR
12 reps each side
Option to increase intensity by adding a mini band
MONSTER WALKS
20 reps total
Keep tension in the band as you take a side step. Maintain a soft bend in your knees
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
pigeon
30 seconds
The more you can square that front foot to the mat the more intense the stretch
FIGURE 4
30 seconds
Switch legs halfway