7.9 Wednesday | Home
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
Superset 1 — 4X
Note- Perform exercises back to back building in weight, Rest 60 seconds at the end of each round.
EQUIPMENT
DUMBBELLS
BOX/BENCH
EXERCISES
12 reps SINGLE LEG HIP THRUST
8-12 reps RDL DBs
60 seconds Rest
SINGLE LEG HIP THRUST
12 reps each leg
I’ll use a single 60lb DB
Keep your gaze forward between your knees. Hold the top of the movement for an extra count
rdl
8-12 reps Heavy as possible
Continue to build weight each round. Soft knees hinge at your hips
Superset 2 — 3X
Note-Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
MINIBAND
EXERCISES
12 reps UNEVEN BULGARIAN SPLIT SQUAT Opposite side each leg
20 reps MONSTER WALKS
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
MONSTER WALKS
20 reps
Slight squat position, keep tension in the band
Circuit 3 — 3X
Note- Going to failure. Rest 30 seconds between rounds.
EQUIPMENT
LONG LOOP BAND
DUMBBELLS
MINIBAND
EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
12 reps KICKBACK LONG BAND each leg
16 reps ELEVATED CLAM each leg
30 seconds Rest
FRONT FOOT ELEVATED CURTSY LUNGE
12 reps Alt leg
Remove the elevation to modify
KICKBACK LONG BAND
12- Failure reps
Slow controlled reps. Keep a slight toed out position with the kicking leg
ELEVATED CLAM
16 reps each leg
Hips stacked, knees bent feet in line with your hips
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