7.3 Thursday | Gym

 

Hello booty, go slow and heavy today.!

Warm Up

INCLINE WALKING WARM UP

5 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- 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 60-70lbs

Keep the weight elevated at collarbone height

 

Set 2 — 5X

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
BARBELL
BOX/BENCH

EXERCISES
8-12 reps HIP THRUST
60 seconds Rest

hip thrust

8-12 reps Heavy as possible

Continue to build weight each round

 

Superset 3 — 3X

Note- Keep the RDLs heavy, increasing each round if able to maintain reps. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
CABLES

EXERCISES
12 reps RDL DUMBBELLS
12 reps GLUTE MEDIUS KICKBACK each leg
60 seconds at the end of each round

RDL DBS

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

GLUTE MEDIUS KICKBACK

12 reps Heavy load

I’ve really worked on increasing my weight here

 

Set 4 — 4X

Note- Going to failure. Rest 30 seconds between rounds.

EQUIPMENT
SEATED ABDUCTION

EXERCISES
10 reps SEATED ABDUCTION MACHINE
30 seconds Rest

seated abduction machine

10 reps Heavy

I like to go as heavy as possible here, 110-130lbs.

 

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

 
Lower Body, Glute & Hamstring, StrengthAngela Fales