12.22 Monday | Gym

You can still perform this workout and find challenging loads safely. How: Scale weight, rest longer, add reps if needing to get your RPE (Rate of Perceived exertion) up. These workouts are a great baseline to build upon. LET’S GO!

Warm Up

CARDIO WARM UP

10 Minutes

Break a sweat!

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
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 5-10 reps. As you continue to build in weight I want you to build to a weight that puts you at 5 reps (maybe even 3 if you error too heavy). You’ve got 5 rounds here and I’d like the last 2 rounds to be at 5 rep weight.

EQUIPMENT
BARBELL

EXERCISES
5-10 reps BARBELL BACK SQUAT
90 seconds Rest

BACK SQUATs

5-10 reps Heavy, build until unable

Example: Round 1- 10 reps
Round 2- 8 reps
Rounds 3, 4 and 5 should be 3-5 reps

Alternative equipment: Leg Press machine/Squat machine.
Modify by using a Smith Machine.

Single Set 3 — 5X

Note- The reps here are 6-12 reps. As you continue to build in weight I want you to build to a weight that puts you at 6 reps. You’ve got 5 rounds here and I’d like the last 2 rounds to be at your peak weight.

EQUIPMENT
BENCH
BOX
BARBELL

EXERCISES
6-15 reps HIP THRUST
90 seconds Rest

HIP THRUST

6-15 reps Heavy, Build weight until unable

Superset 4 — 3X

Note- Perform exercises back to back with 90 seconds rest. Working at a moderate load after the 2 heavy blocks we just completed. You should still be extremely challenged. Adjust weight to ensure this.

EQUIPMENT
DUMBBELLS
ELEVATED SURFACE

EXERCISES
12 reps FRONT FOOT ELEVATED SPLIT LUNGE each leg
10-12 reps RDLs
90 seconds Rest

FRONT FOOT ELEVATED SPLIT LUNGE

12 reps each leg Moderate-Heavy

I’ll work with 30-35lb DBs

rdls

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

Keep soft knee while you push your hips straight back

Optional Superset 5 — 3X

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

EQUIPMENT
SMITH MACHINE
DUMBBELLS

EXERCISES
12-Failure reps SISSY SQUAT WEIGHTED
12-Failure reps CALF RAISE WEIGHTED
Little to no rest. Repeat 3 rounds

SISSY SQUAT WEIGHTED

12-Failure reps

Option to use a machine if your gym has one for easy set up

CALF RAISE