11.3 Monday | Home

 

Hello Team! Happy Monday. This week builds off last, 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

30 seconds each leg

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. 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- Time for single leg, this is a great way to build strength! Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps UNEVEN BULGARIAN SPLIT SQUAT Opposite side RIGHT Leg
30 seconds
10-12 reps UNEVEN BULGARIAN SPLIT SQUAT Opposite side LEFT Leg
60 seconds Rest

UNEVEN Bulgarian split squat opposite side

10-12 reps Heavy

This style of load creates instability requiring more core and glute recruitment

 

Set 3 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps RDL DBS
60 seconds

RDLS DBS

12 reps Moderate-Heavy
I’ll use a pair of 35-40lb DBs

If you dont have heavy weights- try doing a single leg RDL to challenge the movement

 

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
8-10 reps GLUTE EMPHASIS STEP UP each leg
15- failure reps MINIBAND KICKBACK each leg
30 seconds

GLUTE EMPHASIS STEP UP

8-10 reps each side

Take a slight lean forward in your chest to stretch the glutes. Slow controlled lower

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 & Hamstring, StrengthAngela Fales