6.17 Wednesday | Gym

Today we PUSH, quads, shoulders and triceps.

Warm Up

CARDIO WARM UP

5 Minutes

INCHWORM

30 seconds

Hold plank for an extra count

ALT. RUNNERS LUNGE

30 seconds Alt. legs

ARM SWINGS

30 seconds Alt. top arm

Set 1 — 4X

Note- Perform one exercise. Resting 60-90 seconds between rounds. Repeat 4 rounds.

EQUIPMENT
LEG PRESS

EXERCISES
10-12 reps LEG PRESS
60-90 seconds Rest

Leg press

10-12 reps Moderate-Heavy

If your feet are higher on the plate= Glutes & hamstrings. Lower= quads. You decided what feels good

Set 2 — 3X

Note- Perform one exercise, moderate load at high intensity!

EQUIPMENT
BARBELL

EXERCISES
10-12 reps THRUSTER
90 seconds Rest

THRUSTER

10-12 reps Moderate

Option to use a pair of DBs. Work at a quick and explosive pace

Superset 3 — 3X

Note- Perform movements back to back, 60 seconds rest between rounds. Repeat 3 rounds.

EQUIPMENT
SEAT/BENCH
DUMBBELLS

EXERCISES
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT opposite hand Right side
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT opposite hand Left side
15 reps SEATED LATERAL RAISE
60 seconds Rest

uneven bulgarian split squat opposite hand

8-12 reps Light- Moderate

I’ll work around a 30-35lb DB.

SEATED LATERAL RAISE

15 reps Light- Moderate

Maintain a soft bend in your elbows as you raise to shoulder height

Superset 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
CABLE

EXERCISES
10-12 reps TRICEP KICKBACK
12 reps LOW PULLEY CABLE UPRIGHT ROW
30 seconds Rest

TRICEP KICKBACK

10-12 reps
Moderate

Press back to full extension before slowly reversing

LOW PULLEY CABLE UPRIGHT ROW

12 reps

Pulling cable to collarbone. You need shorter rope attachments for this

Cooldown

RUNNERS LUNGE

30 seconds Alt legs

SHOULDER STRETCH WITH FORWARD FOLD