9.14 Monday | Home
No motivation required. The work is the way
Warm Up
BODYWEIGHT CARDIO
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 Left leg
20 reps 45 DEGREE STANDING SIDE LEG LIFT Right 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 60 seconds between rounds.
EQUIPMENT
BENCH/BOX
DUMBBELLS
EXERCISES
12 reps SINGLE LEG HIP THRUST left leg
12 reps SINGLE LEG HIP THRUST right leg
60 seconds
SINGLE LEG HIP THRUST
12 reps Heavy as able Left leg
12 reps Heavy as able Right Leg
Option to use bar if available.
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 pair of 50lb DBs
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.
Circuit 5 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
MINIBAND
DUMBBELLS
EXERCISES
10-Failure reps GLUTE MEDIUS KICKBACK left leg
10-failure reps GLUTE MEDIUS KICKBACK right leg
10-Failure reps CALF RAISE
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
ELEVATED CLAM
12 reps left leg
12 reps right leg
Hips and back stay in line
DB CALF RAISE
10-Failure reps
I like to support myself with one hand and hold a heavy single DB in the other. Alternate hands
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