3.30 Monday | Gym

 

You are allowed to take up space. In this room. In your strength. In your life.

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 — 3X

Note- Perform one exercise building in weight each round if able. Rest 90 seconds between rounds. Elevating heels places more tension in the quadriceps.

EQUIPMENT
SMITH MACHINE

EXERCISES
10-12 reps HEELS ELEVATED SQUAT SM
90 seconds Rest

HEELS ELEVATED SQUAT SMITH MACHINE

10-12 reps Moderate-Heavy

Continue to build weight if able to maintain reps

 

Superset 2 — 3X

Note- Movements are to be performed back to back. Resting 90 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps RDL DBS
8-10 COPENHAGEN PLANK BENT LEG ADDUCTIONS Left side
8-10 COPENHAGEN PLANK BENT LEG ADDUCTIONS Right side
90 seconds

RDL DBS

8-12 reps Heavy

Rest 30 seconds between legs
Option to use dumbbells

COPENHAGEN PLANK BENT LEG ADDUCTIONS

8-10 reps each leg

Option to modify and hold

 
 

Superset 3 — 3X

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

EQUIPMENT
DUMBBELLS
LEGPRESS

EXERCISES
12 reps SIDE LYING SINGLE LEG PRESS Left Side
12 reps SIDE LYING SINGLE LEG PRESS Right Side
10 reps 1 1/4 GOBLET SQUAT MINIBAND
60 seconds

SIDE LYING SINGLE LEG SIDE PRESS

12 reps Left side
12 reps Right side

Foot placed high on the plate.

1 1/4 GOBLET SQUAT MINIBAND

10 reps Moderate
I’ll use a single 40lb DB

Slow controlled reps keeping the pulse tight

 

Core Circuit 4 — 3X

Note- Perform movements back to back with minimal rest between rounds.

EQUIPMENT
MAT
DUMBBELL

EXERCISES
12 reps PLANK CROSSBODY PULL
12 reps FOREARM HIP DIPS
12 reps TUCK IN
Repeat 3x

PLANK CROSSBODY PULL

12 reps Moderate

Exhale as you pull the weight under the chest to the side of the mat

forearm hip dips

12 reps

Exhale as you pull the weight under the chest to the side of the mat

TUCK IN

12 reps

Modify by shooting the legs out higher vs lower where it can bother your back

 

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway

 
Lower Body, Glute & Hamstring, StrengthAngela Fales