4.28 Monday | Home

 

Hello Team! Happy Monday, glutes and hamstrings. This is a HEAVY leg day!

Warm Up

BODYWEIGHT WARM UP

3 Minutes

I like to perform continuous movement for 3-5 minutes

leg swings

60 seconds

Switch legs halfway

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. Option to perform this with a heavy single DB across your pelvis.

EQUIPMENT
DUMBBELLS
BOX/BENCH
MINIBAND

EXERCISES
10-12 reps HIP THRUST
8-10 reps HIP THRUST + MINIBAND ABDUCTION BODYWEIGHT
60 seconds Rest

HIP THRUST

10-12 reps Heavy as possible

Continue to build weight if able to maintain reps

HIP THRUST + Miniband abduction bodyweight

8-10 reps Slow controlled reps

At the top of the thrust press out creating resistance in the band

 

Set 2 — 3X

Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps RDL
60 seconds Rest

RDL

10 reps Heavy

Push your hips back before shaving the front of your legs with the weights

 

Set 3 — 3X

Note- This is where your heart rate kicks up! Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12-16 reps WALKING LUNGES count each lunge
60 seconds

WALKING LUNGES

12-16 reps Heavy
I’ll use a pair of 30-35lb DBs

Option to place a minibar on your back if your grip is struggling

 

Superset 4 — 3X

Note- Perform movements back to back. Both movements should be taken to failure with a quick 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
8 reps 3 PULSE CURTSY LUNGE DUMBBELLS Right leg
8 reps 3 PULSE CURTSY LUNGE DUMBBELLS Left leg
15-Failure reps MINIBAND KICKBACK Right leg
15- failure reps MINIBAND KICKBACK Left leg
60 seconds

3 PULSE CURTSY LUNGE DUMBBELLS

8 reps each leg Moderate load

Stay on the same leg before switching

MINIBAND KICKBACK

15-Failure reps each leg

Keeping your heel near your butt and kicking straight up

 

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 & HamstringAngela Fales