9.14 Monday | Gym

No motivation needed! Just a plan.

Warm Up

WALKING

5 Minutes

Perform any cardio of your choosing. Get warm!

LEG SWINGS

30 second Alt legs

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

Activation 1 — 1X

Note- These are meant to be performed slowly, creating a mind body connection.

EQUIPMENT
MINIBAND

EXERCISES
40 reps MONSTER WALKS
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg

MONSTER WALKS

40 reps

Option to place band around your thighs if preferred. Alt directions, 40 steps total

45 DEGREE STANDING SIDE LEG LIFT

20 reps each leg

Slight toe out in your kicking leg

Set 2 — 3X

Note- Perform one exercise, Heavy weight all three rounds. You should be reaching failure at 12 reps. Rest 90 seconds between rounds.

EQUIPMENT
BENCH/BOX
BARBELL

EXERCISES
12 reps HIP THRUST
90 seconds

HIP THRUST

12 reps Heavy as able

Option to use a machine if available or pair of DBs. Push through your heels, pause and squeeze at the top.

Set 3 — 3X

Note- Perform one movement 60 seconds between rounds. Working as heavy as able here

EQUIPMENT
DUMBBELL

EXERCISES
10-15 reps KB/DB SUMO SQUAT
60 seconds Rest

KB/Db SUMO SQUAT

10-15 reps
I’ll use a 100-110lb DB

Feet wider than shoulder width. Toes slightly pointed out. Shift your hips back and lower the weight down directly under you.

Set 4 — 3X

Note- Perform one movement with 60 seconds between rounds. The step up is a challenging move.

EQUIPMENT
BOX/BENCH
DUMBBELL

EXERCISES
8-12 reps SUPPORTED STEP UP Right leg
8-12 reps SUPPORTED STEP UP Left leg
60 seconds Rest

SUPPORTED STEP UP

8-12 reps Moderate
I’ll work with a 50lb DB

Think of this more as a “step down” slow controlled lower keeping the weight in the elevated foot throughout the entire movement. Avoid bouncing off the floor.

Set 5 — 3X

Note- Perform one exercise at moderate-heavy load. Rest 30 seconds between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
10-Failure reps GLUTE MEDIUS KICKBACK left leg
10-failure reps GLUTE MEDIUS KICKBACK right leg
30 seconds Rest

GLUTE MEDIUS KICKBACK

10-failure reps each leg

Hips and chest remain fixed as you think about dragging your kicking leg through mud

Set 5 — 2X

Note- Perform one exercise at heavy load. Heavy as able. Rest 60 seconds between rounds.

EQUIPMENT
CALF RAISE

EXERCISES
10-Failure reps CALF RAISE
60 seconds Rest

CALF RAISE

10-Failure reps

Feel free to use any machine available at your gym

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