12.29 Monday | Gym

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

CARDIO WARM UP

5 Minutes

Break a sweat!

LOW LUNGE CROSSBODY TWIST

30 seconds Alt legs

WALL FACING LEG SWING

30 seconds Switch halfway

DEEP SQUAT + HAMSTRING

30 seconds

Set 1 — 5X

Note- The reps here are 6-10 reps. As you continue to build in weight I want you to build to a weight that puts you at 6 reps. Be sure to perform warm up sets. You’ve got 5 rounds here and I’d like the last 2 rounds to be as heavy as able.

EQUIPMENT
BARBELL
BOX

EXERCISES
6-10 reps BOX SQUAT
90 seconds Rest

BACK SQUATs

6-10 reps Heavy, build until unable
I’ll work around 185lbs

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

Alternative equipment: Leg Press machine/Squat machine.

Set 2 — 4X

Note- The reps here are 12-15 reps. Working at a moderate load to be able to maintain higher reps

EQUIPMENT
BENCH
BOX
BARBELL

EXERCISES
12-15 reps HIP THRUST
90 seconds Rest

HIP THRUST

12-15 reps Moderate load

Set 3 — 3X

Note- Perform one exercised with 60 seconds rest. Option to use the smith machine if you notice these bother your back

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps RDLs
90 seconds Rest

rdls

10-12 reps Heavy
I’ll use a pair of 70lb DBs

Keep soft knee while you push your hips straight back

Superset 4 — 3X

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

EQUIPMENT
DUMBBELLS
BENCH
CABLES

EXERCISES
12 reps UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE each leg
12 reps CABLE KICKBACK each leg
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE

12 reps each leg Moderate-Heavy

I’ll work with a 30-35lb DB

CABLE KICKBACK

12-Failure reps

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

Cooldown

standing cross hamstring

60 seconds Alt legs

runners lunge flow