7.7 Monday | Gym
Imagine how amazing you'll feel after completing this workout—stronger, more energized, and one step closer to your goals. Let's make it happen—you’ve got this
Warm Up
WALKING
5 Minutes
Perform any cardio of your choosing. Get warm!
LEG SWINGS
30 seconds each leg
Big loose swings
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and front leg
SEATED HIP OPENERS 90/90
30 seconds
These are great for improving mobility in your squat and loosen back pain
MONSTER WALKS
60 seconds
Option to place band around your thighs if preferred. Alt directions
Set 1 — 4X
Note- Perform one exercise with 60 seconds between rounds. DO NOT forget to do warm up sets working at light to moderate load for 5 reps. Increase weight each round if able .
EQUIPMENT
SMITH MACHINE
EXERCISES
10-12 reps SQUAT SMITH MACHINE
60 seconds
squat smitch machine
10-12 reps Heavy
Build weight as able
Take a more narrow stance. Option to elevate heels by stepping on a plate
Set 2 — 3X
Note- . Rest 60 seconds between rounds.
EQUIPMENT
SMITH MACHINE
EXERCISES
8-10 reps FRONT FOOT ELEVATED REVERSE LUNGE Smith Machine
60 seconds Rest
front foot elevated reverse lunge smith machine
8-10 reps Heavy each leg
Build if able
Option to use a machine if available or pair of DBs. Push through your heels, squeeze at the top.
Superset 3 — 3X
Note- Perform exercises back to back at moderate load. Rest 30 seconds between rounds.
EQUIPMENT
LEG PRESS
DUMBBELLS
EXERCISES
10-15 reps NARROW STANCE LEG PRESS MACHINE
10-15 reps DB CALF RAISE
30 seconds Rest
NARROW STANCE LEG PRESS MACHINE
10-15 reps
Feet shoulder width apart. The lower on the foot pad the more quad isolation and more knee flexion. If your knees bother you keep them higher.
DB CALF RAISE
10-15 reps
Option to use hone hand to stabilize or use a machine if available
Superset 4 — 3X
Note- Finish strong. Rest 30 seconds between rounds.
EQUIPMENT
LEG EXTENSION MACHINE
EXERCISES
8-12 reps LEG EXTENSION
20 reps BODYWEIGHT WLAKING LUNGES total reps
30 seconds Rest
leg extension
8-12 reps Heavy
Slow controlled reps, hold the top extension for an extra count before slowly lowering
BODYWEIGHT WALKING LUNGES
20 reps
Quick reps
Cooldown
DOWN DOG
30 seconds
Peddle out your heels before pressing them into the mat
ALT RUNNERS LUNGE
30 seconds alt directions
Option to lower the back knee and lift your chest
FIGURE 4
30 second alt directions
Pull the knee to chest to deepen stretch
supine spinal twist
30 seconds Alt Directions
Keep both shoulders on the mat as you let the twist deepen