12.15 Monday | Gym

Glutes and Quads on the menu today. Let’s have some fun!

Warm Up

INCLINE WALKING

5 Minutes

Option to increase time or perform another variation of cardio. Get warm

LEG SWINGS

60 seconds

Switch legs halfway

ALT. RUNNERS LUNGE

60 seconds Alt legs

seated hip opener

60 seconds

Alt directions

CNS Prep Circuit 1 — 1X

Note- This block is designed to prime the body for load.

EQUIPMENT
MAT
SINGLE KB/DB

EXERCISES
30 seconds FLOOR BRIDGE REACH Alt. Directions
30 seconds SINGLE LEG FLOOR BRIDGE each leg
30 seconds GOBLET SQUAT

FLOOR BRIDGE REACH STRETCH

30 seconds

SINGLE LEG FLOOR BRIDGE

30 seconds each leg

GOBLET SQUAT

30 seconds Light load

Set 2 — 3X

Note- Be sure to do 2-3 warm up sets before beginning with your starting weight. Perform one exercise with 40 seconds rest between. Work at a Moderate to Heavy load allowing you to maintain 10 reps and stay within the suggested rest period. This is challenging on the lungs and legs.

EQUIPMENT
BARBELL

EXERCISEDS
10 reps FRONT SQUAT
40 seconds Rest

FRONT SQUAT

10 reps Moderate-Heavy

Modify by holding a single KB or DB at chest height

Superset 3 — 4X

Note- Perform exercises back to back. Rest 90 seconds between round. You should be working to failure in the Hip thrusts. Begin with 20 reps and increase weight each around

EQUIPMENT
BENCH
BARBELL
MINIBAND

EXERCISES
12-20 reps KAS HIP THRUST
16 STANDING LEG LIFT Left leg
16 STANDING LEG LIFT Right leg
90 seconds Rest

KAS HIP THRUST

12-20 reps Moderate- Heavy

Keep reps quick

STANDING LEG LIFT

16 reps each leg

Avoid dipping in the standing hip when you kick up. Height is not as important as control.

Superset 4 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase weight if able to stay in the suggested rep range for the BSS.

EQUIPMENT
SMITH MACHINE
BENCH

EXERCISES
6-8 reps BULGARIAN SPLIT SQUAT SMITH MACHINE Right leg
6-8 reps BULGARIAN SPLIT SQUAT SMITH MACHINE Left leg
8 reps COPENHAGEN PLANK BENT LEG SIDE ADDUCTIONS each leg
60 seconds Rest

BULGARIAN SPLIT SQUAT SMITH MACHINE

6-8 reps each leg, Heavy

Option to use free stranding barbell or modify with dumbbells

COPENHAGEN PLANK BENT LEG SIDE ADDUCTIONS

8 reps each leg

Option to HOLD vs perform addictions

Burnout Set 5 — 2X

Note- Perform bodyweight walking lunges as quickly as possible. Rest 15 seconds. Then grab a light to moderate load and perform 60 seconds of Walking Lunges. Work for the full 60 seconds. Do not compromise form or depth for speed. Rest 30 seconds. Repeat 2 rounds.

EQUIPMENT
DUMBBELLS (Light to Moderate)

EXERCISES
60 seconds WALKING LUNGES (weighted)
30 seconds Rest
60 seconds BODYWEIGHT WALKING LUNGES
60 seconds Rest
Repeat 3 rounds

WALKING LUNGES

60 seconds Moderate
I’ll use a pair of 25-35lb DBs

BODYWEIGHT WALKING LUNGES

60 seconds

Perform as many reps as possible

Cooldown

STANDING QUAD STRETCH

60 seconds Alt legs

STAR STRETCH

30 seconds Alt sides

HIP AND ANKLE OPENER

30 seconds

FIGURE 4 LEG STRETCH

60 seconds Each leg