10.20 Monday | Home

Week 4. Check in with yourself, how are you feeling?
Take extra time warming up if needed

Warm Up

bodyweight warm up

2 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 seconds of rest. Complete 4 rounds. Working at a Moderate to Hard weight. Not quite to failure.

EQUIPMENT
DUMBBELLS
BOX/BENCH

EXERCISES
10 reps SQUAT TO BENCH DB
60 seconds Rest

SQUAT TO BENCH DUMBBELLS

10 reps Heavy load

Come to a seated position, avoid rocking when pressing to standing

Set 2 — 3X

Note- Perform one exercise. This set is all about feeling and muscle contraction, working to failure. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DB

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

SINGLE LEG HIP THRUST

12-Failure each leg
I’ll load a single 40-50lb DB

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

Superset 3 — 3X

Note- Perform exercises back to back with 30 seconds rest between legs on the BSS. Resting 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12 reps BULGARIAN SPLIT SQUAT Right leg
30 seconds Rest
12 reps BULGARIAN SPLIT SQUAT Left leg
12 reps RDL DB
60 seconds Rest

BULGARIAN SPLIT SQUAT

12 each leg Moderate-Heavy
I’ll use a pair of 35lb DBs

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

rdl DUMBBELLS

10-12 reps Moderate-Heavy

Slow controlled reps, pressing your hips straight back

Bodyweight Set 4 — 3X

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

EQUIPMENT
MINIBAND

EXERCISES
10 reps BENCH SIDE TO SIDE TAPS Right side
10 reps BENCH SIDE TO SIDE TAPS Left side
12 reps ELEVATED CLAM right side
12 reps ELEVATED CLAM left side
30 seconds Rest

BENCH SIDE TO SIDE TAPS

10 reps each side

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

ELEVATED CLAM

12 reps each side

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

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