6.1 Monday | Home

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

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Select any form of cardio of your choosing

leg swings

30 seconds each side

Big loose swings

ADDUCTOR LUNGE

30 seconds

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

Superset 1 — 4X

Note- Perform exercises back to back building in weight each round if able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH
KB OR DB

EXERCISES
12 reps HIP THRUST
10-12 reps SUMO DEFICIT SQUAT
60 seconds

HIP THRUST

12 reps As heavy as possible

Continue to add weight if able. If you have access to a barbell see “gym workouts”

SUMO DEFICIT SQUAT

10-12 reps Heavy

Option to work at a heavier load without the deficit if desired.

Superset 2 — 3X

Note- Perform exercises one after another. Resting 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
MAT
MINIBAND

EXERCISES
10 reps SINGLE LEG RDL + 2 PULSE LUNGE right side
10 reps SINGLE LEG RDL + 2 PULSE LUNGE left side
12 reps ELEVATED CLAM right side
12 reps ELEVATED CLAM left side
30 seconds rest

SINGLE LEG RDL + 2 PULSE LUNGE

10 reps Moderate load

Come to a full standing before stepping back into a lunge

ELEVATED CLAM

10 reps Moderate load
each leg

Pressing through that bottom leg as you lift the top. Hold before lowering

Superset 3 — 3X

Note- Movements are to be performed back to back. Resting 30 seconds between rounds.

EQUIPMENT
LONG LOOP RESISTANCE BAND

EXERCISES
12 reps KICKBACK LONG BAND Left Leg
12 reps KICKBACK LONG BAND Right Leg
16 reps RESISTANCE BAND DEAD BUG
30 seconds Rest

KICKBACK LONG BAND

12 reps Left Leg
12 reps Right Leg
Heavy

Continue to build weight if able to maintain reps

resistance band dead bug

16 SLOW reps

Move away from the wall to increase intensity

Circuit 4 — 3X

Note- Perform movements one after another, exercises should be taken to failure with a quick 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
MAT
DUMBBELL

EXERCISES
20 reps DUMBBELL FLOOR BRIDGE
16 reps DOUBLE TAP BICYCLE CRUNCHES
20 reps WEIGHTED CRUNCH TOE REACH
30 seconds rest

DUMBBELL FLOOR BRIDGE

20 reps heavy

Think about stopping through the pelvis and not over arching in your lower back

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