3.16 Monday | Gym

Let’s get uncomfortable and challenge ourself this week.
You should be seeing an increase in your weights this week

Warm Up

WALKING WARM UP

5 Minutes

Feel free to perform any cardio of your choosing to get really warm.

WALL FACING LEG SWINGS

30 seconds

Be sure to do both legs

ADDUCTOR LUNGE

30 seconds

Be sure to do both legs

SEATED HIP OPENERS 90/90

30 seconds

Set 1 — 4X

Note- Perform one exercise. This is a more challenging squat, you’ll be doing a controlled lift and lower at the bottom of the rep. Resting 90 seconds between rounds. This should leave you fully recovered to take the next round.

EQUIPMENT
BARBELL

EXERCISES
8 reps 1 1/4 BACK SQUAT
90 seconds Rest

1 1/4 BACK SQUAT

8 reps Moderate

Your weight will be less than a regular squat due to the time at the bottom of the movement

Set 2 — 3X

Note- Perform one exercise building in weight each round. Resting 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SINGLE LEG RDL Left leg
10 reps SINGLE LEG RDL Right leg
60 seconds Rest

SINGLE LEG rdl

10 reps Moderate- Heavy
I’ll begin with a 40lb DB

Option to anchor the opposite hand on something to help stabilize

Set 3 — 3X

Note- Perform movements back to back. Rest 60 seconds.

EQUIPMENT
DUMBBELLS

EXERCISES
20 reps WALKING LUNGES
60 seconds Rest

WALKING LUNGES

20 reps Moderate load

Option to take a slight hinge forward in your hips to make these glute dominate

Set 4 — 3X

Note- Perform one movement with 60 seconds rest between rounds.

EQUIPMENT
LEG EXTENSION

EXERCISES
8 reps LEG EXTENSION
60 seconds

LEG EXTENSION

8 reps Heavy

Be sure the back of the knee is supported in the pad

Cooldown

standing quad stretch

30 seconds Alt legs

KNEELING HAMSTRING

30 seconds

ALT. RUNNERS LUNGE

30 seconds

supine spinal twist

60 seconds

Switch legs halfway