10.15 Wednesday | Gym

 

Week 3 and our 3rd lower body of the week. Check in with yourself, how are you feeling?
Take extra time warming up if needed

Warm Up

INCLINE WALKING

5 Minutes

Perform any bodyweight cardio of your choosing

WALL FACING LEG SWING

30 seconds Switch halfway

Big loose swings

DEEP SQUAT HIP & ANKLE OPERNS

30 seconds

Sink into the bottom of a squat and gently press your knees wide

ADDUCTOR LUNGE

30 seconds each leg

Slow shifting forward and to a slight angle

 

Set 1 — 4X

Note- Perform one exercise with 60 (to 90) seconds of rest. Complete 4 rounds. Working at a heavy load.

EQUIPMENT
LEG PRESS

EXERCISES
10 reps LEG PRESS
60 seconds Rest

LEG PRESS

10 reps Moderate- Heavy load

Feet shoulder width or just wider. Feet higher on the plate for glute and hamstrings

 

Superset 2 — 3X

Note- Perform one exercises near to failure. This set is all about feeling and muscle contraction. Rest 90 seconds between rounds.

EQUIPMENT
BENCH
BARBELL

EXERCISES
8-12 reps B STANCE HIP THRUST Left Side
8-12 reps B STANCE HIP THRUST Right Side
Rest 90 seconds

B STANCE HIP THRUST BARBELL

8-12 each leg Heavy as able

Press through the stabilizing heel, hold the top for an extra count

 

Set 3 — 4X

Note- Perform one exercise with 30 seconds rest between legs. Resting 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT Right leg
30 seconds Rest
8-12 reps BULGARIAN SPLIT SQUAT Left leg
60 seconds Rest

BULGARIAN SPLIT SQUAT

8-12 reps each leg Moderate-Heavy

Set a wider stance. Take a slight lean forward. Press through that front heel.

 

Bodyweight Superset 4 — 3X

Note- Bodyweight and a band. Working at higher volume and should take you to failure

EQUIPMENT
MINIBAND
MAT

EXERCISES
12 reps ELEVATED CLAM right side
12 reps ELEVATED CLAM left side
20 reps FLOOR BRIDGE
30 seconds Rest

ELEVATED CLAM

12 reps each side

Keep hips staked. Modify by removing the band and perfecting the form

FLOOR BRIDGE

20 reps

Knees press wide. Think about tucking your ribs into your front pockets of your pants

 

Cooldown

STAR STRETCH

30 seconds

Inhale as you stand tall, exhale as you reach opposite hand to opposite foot

STANDING QUAD STRETCH

30 seconds Alt legs

Stand tall, option to hold onto an anchor for support

DOWN DOG

30 seconds

Peddle out your heels before pressing your chest into your thighs

SUPINE SPINAL TWIST

30 seconds each side

Breathing into the stretch allows you to deepen the twist

 
Lower Body, Quads & GlutesAngela Fales