10.15 Thursday | Home

Hello Team! Happy Monday, glutes and hamstrings.

Warm Up

JOG IN PLACE

3 Minutes

I like to perform bodyweight cardio for 2-3 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 — 3X

Note- Perform one exercise building in weight each round if able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BOX/BENCH

EXERCISES
12-15 reps HIP THRUST DB
60 seconds Rest

HIP THRUST DB

12-15 reps Heavy as able

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
DUMBBELLS

EXERCISES
10-12 reps RDL DEADLIFT
60 seconds Rest

RDL DBs

10 reps Heavy

Push your hips back before shaving the front of your legs with the DBs

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 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
MINIBAND
BENCH/BOX

EXERCISES
15 reps FLOOR LYING HAMSTRING CURL
15-Failure reps SEATED ABDUCTION MACHINE
30 seconds

FLOOR LYING HAMSTRING CURL

15 reps Moderate load

Option lie on your back and perform hamstring curl on ball

SEATED ABDUCTION

15-Failure reps

Sit forward press out hold and squeeze

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway