7.9 Wednesday | 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
BARBELLS
BOX/BENCH

EXERCISES
12 reps HIP THRUST
60 seconds Rest

HIP THRUST

12 reps Heavy load
Build each round

Keep your gaze between your knees. Hold the top of the movement for an extra count

 

Set 2 — 3X

Note- Continue to build weight.. Rest 60 seconds or longer at the end of each round.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-12 reps RDL SMITH MACHINE
60 seconds Rest

rdl smith machine

8-12 reps Heavy as possible

Continue to build weight each round. Soft knees hinge at your hips

 

Set 3 — 3X

Note-. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps UNEVEN BULGARIAN SPLIT SQUAT Opposite side 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

 

Superset 4 — 3X

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

EQUIPMENT
SEATED ABDUCTION
CABLES

EXERCISES
12 reps GLUTE MEDIUS KICKBACK each leg
10 reps SEATED ABDUCTION MACHINE
30 seconds Rest

GLUTE MEDIUS KICKBACK

12 reps Heavy load

I’ve really worked on increasing my weight here

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