10.20 Monday | Gym

 

Week 4 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 90 seconds of rest. Complete 4 rounds. Working at a heavy load.

EQUIPMENT
LEG PRESS

EXERCISES
10 reps LEG PRESS
90 seconds Rest

LEG PRESS

10 reps Heavy load

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

 

Set 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
DUMBBELL

EXERCISES
12 reps SINGLE LEG HIP THRUST DB Left Side
12 reps SINGLE LEG HIP THRUST DB Right Side
Rest 60 seconds

SINGLE LEG HIP THRUST DUMBBELL

12 each leg Heavy
I’ll use a single 50-60lb DB

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

 

Set 3 — 3X

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.

 

Set 4 — 3X

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

EQUIPMENT
MINIBAND
MAT

EXERCISES
12 -15 reps SEATED ABDUCTION
30 seconds Rest

SEATED ABDUCTION

12-15 reps Moderate to Heavy

Lean forward if you feel this in your hip flexor. Use a weight that takes you to failure

 

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