4.28 Monday | Gym

Hello Team! Happy Monday, glutes and hamstrings. This is a HEAVY leg day!

Warm Up

INCLINE WALKING

10 Minutes

I like to perform cardio for 5-10 minutes to get really warm

leg swings

60 seconds

Switch legs halfway

ADDUCTOR LUNGE

30 seconds

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

Set 1 — 4X

Note- Perform one exercise building in weight each round if able. Rest 60 seconds between rounds. Option to perform this on a Glute machine or Smith Machine

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
8-10 reps HIP THRUST
60 seconds Rest

HIP THRUST

8-10 reps Heavy as possible

Continue to build weight if able to maintain reps

Set 2 — 3X

Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
BARBELL

EXERCISES
10 reps RDL/BARBELL DEADLIFT
60 seconds Rest

RD/BARBELL DEADLIFT

10 reps Heavy

Option to use a pair of DBs. Push your hips back before shaving the front of your legs with the bar

Set 3 — 3X

Note- This is where your heart rate kicks up! Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12-16 reps WALKING LUNGES count each lunge
60 seconds

WALKING LUNGES

12-16 reps Heavy
I’ll use a pair of 30-35lb DBs

Option to place a minibar on your back if your grip is struggling

Superset 4 — 3X

Note- Perform movements back to back. Both movements should be taken to failure with a quick 60 seconds rest between rounds.

EQUIPMENT
HAMSTRING CURL MACHINE
SEATED ABDUCTION MACHINE

EXERCISES
15 reps SEATED HAMSTRING CURL
15-Failure reps SEATED ABDUCTION MACHINE
60 seconds

SEATED HAMSTRING CURL

15 reps Moderate load

Option to use a lying hamstring curl machine

SEATED ABDUCTION MACHINE

15-Failure reps

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway