4.27 Monday | Home

If you have heavy weights please see the Gym workouts. On the home side we will be working off a RPE (Rate of Perceived exertion). Which means you’ll need to work to failure with whatever weights you have available. That could be 10 reps or 30 reps. These workouts are a great baseline to build upon. LET’S GO!

Warm Up

bodyweight cardio WARM UP

5 Minutes

Break a sweat! Perform bodyweight movements of your choosing

LEG SWINGS

60 seconds Switch halfway

WALL FACING LEG SWING

60 seconds Switch halfway

DEEP SQUAT + HAMSTRING

30 seconds

CNS Prep Circuit 1 — 2X

Note- Perform exercises back to back. We are priming the body for heavy load. Repeat 2 rounds.

EQUIPMENT
KB/DB
MINIBAND

EXERCISES
8 reps CLEAN TO GOBLET HOLD MARCH
12 reps GOBLET SQUAT
16 reps MINIBAND TOUCHDOWN
30 seconds Rest. Repeat 2 rounds.

CLEAN TO GOBLET HOLD MARCH

8 reps
I’ll work with a 35-45lb KB

In the deadlift, maintain a soft bend in your knees, hips shifted back

GOBLET SQUAT

12 reps
I’ll work with the same 35-45lb DB

Slow controlled reps

MINIBAND TOUCHDOWN

16 reps

If reaching for the floor bothers your lower back keep your chest higher

Single Set 2 — 5X

Note- The reps here are 5-30 reps because you have to find your FAILURE LOAD and rep range. You’ve got 5 rounds here and I’d like the last 2 rounds to be as heavy as available. You’re working at a 90% RPE- (Rate of Perceived exertion).

EQUIPMENT
DUMBBELLS

EXERCISES
12-30 reps SUITCASE SQUATS
90 seconds Rest

suitcase SQUATs

12-30 reps Heavy Work to failure

Alternative- place a pair of DBs on your shoulders

Single Set 3 — 5X

Note- The reps here are12-30 reps. You’ve got to find a load that takes you to failure and your rep range will be dependent on that. You’ve got 5 rounds here and I’d like the last 2 rounds to be at your peak weight.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12-30 reps HIP THRUST
90 seconds Rest

HIP THRUST

12-30 reps Heavy, Build weight until unable

Working to failure. RPE- 90%

Superset 4 — 3X

Note- Perform exercises back to back with 90 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
ELEVATED SURFACE

EXERCISES
12 reps FRONT FOOT ELEVATED SPLIT LUNGE right leg
8 reps LATERAL LUNGE + CURTSY LUNGE right leg
12 FRONT FOOT ELEVATED SPLIT LUNGE left leg
8 reps LATERAL LUNGE + CURTSY LUNGE left leg
90 seconds Rest

FRONT FOOT ELEVATED SPLIT LUNGE

12 reps each leg Moderate-Heavy

I’ll work with 30-35lb DBs

LATERAL LUNGE + CURTSY LUNGE

8 reps (both lunges=1 rep)

Work on getting deep into each lunge variation. Slow down

Optional Superset 5 — 3X

Note- Perform exercises back to back with little rest. Working at higher volume with litter load.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
6-Failure reps PISTOL SQUAT TO BENCH
12-Failure reps CALF RAISE WEIGHTED
Little to no rest. Repeat 3 rounds

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

60 seconds Alt legs

runners lunge flow