4.27 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
6-10 reps HIP THRUST
90 seconds Rest

HIP THRUST

6-10 reps Heavy
Build weight until unable

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 reps 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 35lb DBs

Stay on the same leg before switching and starting back at the top

LATERAL LUNGE + CURTSY LUNGE

8 reps
(both lunges=1 rep)

Work on getting low in each lunge variation

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