6.10 Wednesday | Gym
Hello Team! 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
Superset 2 — 3X
Note- This is where your heart rate kicks up! Go heavy in your Sumo and lighted the load for the following exercise creating a deep stretch Rest 90 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
8-12 reps SUMO DEADLIFT DB
10 reps SINGLE LEG RDL each leg
60 seconds
SUMO DEADLIFT DB
8-12 reps Heavy
Option to use one heavy DB. I like to work around 100-120 here to challenge myself
SINGLE LEG RDL
10 reps Light to moderate each leg
Using a single DB anchor that other arm to help stabilize the movement
Set 3 — 3X
Note- Perform one movement, slow and controlled. Avoid overarching your back at the top of the kick. Rest 30 seconds between rounds
EQUIPMENT
CABLE MACHINE
BENCH
EXERCISES
10-12 reps CABLE KICKBACK ON BENCH left leg
10-12 reps CABLE KICKBACK ON BENCH right leg
30 seconds
CABLE KICKBACK ON BENCH
10-12 reps Moderate load
Option to perform these standing if desired.
Set 4 — 3X
Notes- Finish strong here! One exercise 30-60 seconds rest.
EQUIPMENT
ABDUCTION MACHINE
EXERCISES
10-15 reps SEATED ABDUCTION MACHINE
30-60 seconds rest
SEATED ABDUCTION MACHINE
15-Failure reps
Press out and slow controlled return the knees to center. I like to lean forward in this movement if my hip flexors take over
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
FIGURE 4
30 seconds
Switch legs halfway