10.27 Monday | Home
Hello Team! Happy Monday. You know the drill 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
EXERCISES
12 reps HIP THRUST
10 reps SINGLE LEG HIP THRUST DUMBBELL each leg
60 seconds Rest
HIP THRUST
12 reps Heavy as possible
Continue to build weight if able to maintain reps
SINGLE LEG HIP THRST DB
10 reps Slow controlled reps each side
Pressing through the heel, come to full extension before lowering
Set 2 — 3X
Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps KICKSTAND RDL
60 seconds Rest
KICKSTAND RDL
10-12 reps Heavy each side
Option to hold a single DB and support against a wall. Push your hips back before shaving the front of your legs with the weights
Set 3 — 3X
Note- Time for single leg, this is a great way to build strength! Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
8-12 reps FRONT FOOT ELEVATED SPLIT LUNGE each leg
60 seconds
FRONT FOOT ELEVATED SPLIT LUNGE
8-12 reps Heavy
I’ll use a pair of 30-35lb DBs
Option perform walking lunges
Superset 4 — 3X
Note- Perform movements one after the other. Movements should be taken to failure with a quick 30 seconds rest between rounds.
EQUIPMENT
DUMBBELLS
MINIBAND
EXERCISES
12 reps PLYO LUNGE JUMPS each leg
15- failure reps MINIBAND KICKBACK each leg
30 seconds
PLYO LUNGE JUMP
12 reps each leg explosive
Option to modify by pulsing reps vs jumping
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