12.29 Monday | Home

Building off last week. You will see some of the same compound movements, higher volume with either sets or reps. We are moving into an endurance block

Warm Up

bodyweight cardio WARM UP

3 Minutes

Break a sweat! Perform bodyweight movements of your choosing

seated hip openers warm 90/90

60 seconds

Slowly moving side to side

WALL FACING LEG SWING

30 seconds Switch halfway

DEEP SQUAT + HAMSTRING

30 seconds

Set 1 — 5X

Note- Perform 1-2 warm up sets before you begin to work at a heavy load and climb.

EQUIPMENT
DUMBBELLS

EXERCISES
12-16 reps SUITCASE SQUATS
90 seconds Rest

suitcase SQUATs

12-16 reps Heavy Work to failure

Alternative- Goblet squat or sumo squat with weight between your legs

Set 2 — 4X

Note- You’ve got to find a load that takes you to failure and your rep range will be dependent on that.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12-16 reps HIP THRUST
90 seconds Rest

HIP THRUST

12-16 reps Heavy, Build weight until unable

Working to failure. Using a heavy single or pair. Slow down and feel free to use a mini band on thighs to increase intensity

Set 3 — 3X

Note- Perform one exercise. Rest 60 seconds between rounds

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps RDLS
60 seconds rest

rdls

10-12 reps Moderate-Heavy
I’ll use a pair of 50lb DBs

Keep soft knee while you push your hips straight back

Circuit 4 — 3X

Note- Perform exercises back to back with 60 seconds rest. Working at a moderate load. You should still be extremely challenged. Adjust weight to ensure this.

EQUIPMENT
DUMBBELLS
ELEVATED SURFACE

EXERCISES
12 reps UNEVEN BULGARIAN SPLIT SUQAT OPPOSITE SIDE each leg
6-Failure reps PISTOL SQUAT TO BENCH
12-Failure reps CALF RAISE WEIGHTED
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE

12 reps each leg Moderate-Heavy

I’ll work with 30-35lb DB

pistol squAT TO BENCH

6-Failure reps

Modify by putting both feet on the ground to press to standing

CALF RAISE

12-Failure reps

Option to use a weighted machine if your gym has one

Cooldown

standing cross hamstring

30 seconds Alt legs

runners lunge flow