4.6 Monday | Gym

The hardest part is starting.
You’re already here.
Now move.

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 30 seconds between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
12 reps CABLE KICKBACK ON BENCH Left Leg
12 reps CABLE KICKBACK ON BENCH Right Leg
30 seconds Rest

CABLE KICKBACK ON BENCH

12 reps Left Leg
12 reps Right Leg
Moderate-Heavy

Continue to build weight if able to maintain reps

Set 2 — 4X

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

EQUIPMENT
BARBELL
BENCH

EXERCISES
8-12 reps HIP THRUST
90 seconds

HIP THRUST

8-12 reps Heavy

Rest 30 seconds between legs
Option to use dumbbells

Superset 3 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps RDL DUMBBELLS
12 reps SIDE LYING SINGLE LEG SIDE PRESS Left Side
12 reps SIDE LYING SINGLE LEG SIDE PRESS Right Side
60 seconds

RDL DUMBBELLS

10-12 reps Moderate load

Keep your pressure in your heels, but toes on the floor. Hips press straight back

SIDE LYING SINGLE LEG SIDE PRESS

12 reps Left side
12 reps Right side

Light load- Foot placed high on the plate.

Set 4 — 3X

Note- Perform one movement to failure with a quick 60 seconds rest between rounds.

EQUIPMENT
SEATED ABDUCTION MACHINE

EXERCISES
12-Failure reps SEATED ABDUCTION MACHINE
60 seconds

SEATED ABDUCTION MACHINE

12-Failure reps Left side
12 reps Right side

I like to take a slight lean forward to put more load in my glutes

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway