11.3 Monday | Gym

Hello Team! Happy Monday, this builds off of last week, you know the drill- glutes and hamstrings. This is a HEAVY leg day!

Warm Up

INCLINE WALKING

5 Minutes

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

leg swings

30 seconds each side

Big loose swings

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 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
8-10 reps HIP THRUST
90 seconds Rest

HIP THRUST

8-10 reps Heavy as possible

Continue to build weight if able to maintain reps

Set 2 — 3X

Note- This is where your heart rate kicks up! Rest 90 seconds between rounds.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT glute focus SM Right leg
30 seconds
8-12 reps BULGARIAN SPLIT SQUAT glute focus SM Left Leg
90 seconds

bulgarian split squat glute focus smith machine

8-12 reps Heavy

Rest 30 seconds between legs
Option to use dumbbells

Set 3 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
8-10 reps SINGLE LEG RDL each leg
60 seconds Rest

SINGLE LEG RDL

8-10 reps Heavy each leg

Using a single DB anchor that other arm to help stabilize the movement

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
10-12 reps SEATED HAMSTRING CURL
15-Failure reps SEATED ABDUCTION MACHINE
60 seconds

SEATED HAMSTRING CURL

10-12 reps Moderate load

Option to use a lying hamstring curl machine

SEATED ABDUCTION MACHINE

15-Failure reps

Press out and slow controlled return the knees to center

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway