6.1 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 — 4X
Note- Perform one exercise building in weight each round if able. Rest 90 seconds between rounds.
EQUIPMENT
BARBELL
BENCH
EXERCISES
5-10 reps HIP THRUST
90 seconds
HIP THRUST
5-10 reps As heavy as possible
Continue to add weight if able to maintain a minimum of 5 reps. I like to do this on the smith machine
Set 2 — 3X
Note- Perform one exercise building in weight if able. Rest 60 seconds between rounds.
EQUIPMENT
SINGLE DB OR KB
EXERCISES
10-12 reps SUMO DEFICIT SQUAT
60 seconds
SUMO DEFICIT SQUAT
10-12 reps Heavy
Option to work at a heavier load without the deficit if desired.
Superset 3 — 3X
Note- Movements are to be performed back to back. Resting 30 seconds between rounds.
EQUIPMENT
CABLE MACHINE
BAR
EXERCISES
12 reps CABLE KICKBACK ON BENCH Left Leg
12 reps CABLE KICKBACK ON BENCH Right Leg
5-12 reps HANGING LEG RAISE
30 seconds Rest
CABLE KICKBACK ON BENCH
12 reps Left Leg
12 reps Right Leg
Heavy
Continue to build weight if able to maintain reps
HANGING LEG RAISE
5-12 SLOW reps
Modify with lying leg raises. Knees stay bent. Toes dont swing behind you.
Circuit 4 — 3X
Note- Perform movements one after another, exercises should be taken to failure with a quick 30 seconds rest between rounds.
EQUIPMENT
SEATED ABDUCTION MACHINE
MAT
DUMBBELL
EXERCISES
12-Failure reps SEATED ABDUCTION MACHINE
16 reps DOUBLE TAP BICYCLE CRUNCHES
20 reps WEIGHTED CRUNCH TOE REACH
30 seconds
SEATED ABDUCTION MACHINE
12-Failure heavy
I like to lean forward reaching for the weight stack. I can feel it in my glutes more
DOUBLE TAP BICYCLE CRUNCHES
16 reps
Exhale as you tap elbow to opposite knee
WEIGHTED CRUNCH TOE REACH
20 reps QUICK
Exhale as you tap weight to toes
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
FIGURE 4
30 seconds
Switch legs halfway