6.15 Monday | 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
Set 2 — 3X
Note- This is where your heart rate kicks up! Go heavy. Rest 90 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
8-12 reps SUMO DEADLIFT DB
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
Set 3 — 3X
Note- Optional to perform these with DBs at your sides vs racked on your back. Rest 60 seconds between rounds.
EQUIPMENT
SMITH MACHINE
EXERCISES
10 reps FRONT FOOT ELEVATED CURTSY LUNGE Left side
20 seconds Rest
10 reps FRONT FOOT ELEVATED CURTSY LUNGE Right side
60 seconds
Front foot elevated curtsy lunge
10 reps moderate each leg
Option to use a pair of DBs here. The elevation increases range of motion and intensity
Set 4 — 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
12 reps CABLE KICKBACK ON BENCH left leg
12 reps CABLE KICKBACK ON BENCH right leg
30 seconds
CABLE KICKBACK ON BENCH
12 reps Heavy load
Option to perform these standing if desired.
Set 5 — 3X
Notes- Finish strong here! One exercise 30 seconds rest.
EQUIPMENT
MAT
MINIBAND
EXERCISES
12-Failure reps ELEVATED CLAM right side
12-Failure reps ELEVATED CLAM left side
30 seconds rest
ELEVATED CLAM
12-Failure reps
Option to perform these weighted with a plate placed on your hip
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
FIGURE 4
30 seconds
Switch legs halfway