12.19 Friday | Gym

Todays total body conditioning workout requires lighter load, higher volume and proper form. Be sure to view videos if new to an exercise. See modifications in caption.

Warm Up

CARDIO WARM UP

5 Minutes

Option to perform cardio of your choosing here

LOW LUNGE CROSSBODY TWIST

60 seconds Alt sides, Alt reaching arm and lunging legs

Take big a breath as you rotate your abdomen and reach arm to sky.

DEEP SQUAT HIP + ANKLE OPENER

30 seconds

Use your elbows to gently widen your set up. This will help with ankle mobility.

SEATED HIP OPENER

60 seconds Alt sides

This movement stretches muscles around the hip joint and pelvis. Great to elevate lower back pain.

Circuit 1 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds. Adjust weight as needed. Todays focus is moderate load and quality movements.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
5-8 reps 1 + 1/4 HIP THRUST
6-12 reps HIP THRUST
16 reps PLANK ROW count each row
30 seconds Rest

1+1/4 hip thrust

5-8 reps Moderate
I’ll use 135-185lbs

At the top of the thrust, lower a quarter of the way down before extending back to the top.

HIP THRUST

6-12 reps
I’ll use the same load above. 135-185lbs

Be sure to hit full lockout at the top of each rep before lowering.

PLANK ROW

16 reps Light to Moderate load
I’ll use a pair of 15-20lb DBs

Count each arm

Alternative Exercise to planking- Standing lateral raises

Circuit 2 — 4X

Note- Perform exercises back to back with no rest between, resting 30 seconds between rounds.

EQUIPMENT
BARBELL
DUMBBELLS

EXERCISES
12-16 reps BARBELL REVERSE LUNGES count each rep
10-14 reps BICEP CURL
30 seconds Rest

barbell reverse lunge

12-16 reps Alt legs count each lunge. Moderate load. I’ll use around 115lbs

Modify by holding a pair of DBs at your sides

BICEP CURL

10-14 reps Light to Moderate load. I’ll work around 15lb DBs

Modify- alternate arms, curling one at a time.

Advanced Circuit 3 — 5X

Note- This is an advanced circuit, you’ll need to select a barbell weight you can perform all exercises with WITHOUT changing weight. The goal is to NOT set down the barbell. Modify by using a pair of Dumbbells. I’ll work around 65-75lbs.

EQUIPMENT
BARBELL

EXERCISES
5 reps BARBELL SQUAT CLEAN
5 reps BARBELL PUSH PRESS
10 reps BARBELL BACK SQUAT
8 reps/cycles 4 MTN CLIMBERS + PUSH BACK
Rest as needed. Repeat 5X

barbell squat clean

5 reps

Maintain soft knees as you hing at your hips, deadlift the barbell up and high pull it dipping to catch it in a front racked position.

barbell push press

5 reps

Use the dip to drive the load over head. Keep elbows elevated when resting the barbell in a front racked position.

Rather than setting the barbell down. Immediately following your last shoulder press, rack it on your back for Back Squats.

barbell back squat

10 reps

Modify by performing a goblet squat with a single KB/DB

4 MTN CLIMBERS+ BLAST OFF

8 reps/cycles
(4 Mtn climbers + 1 blast off= 1 rep)

Alternative- 60 second Plank hold

Cooldown

DOWN DOG

60 seconds

Peddle out your heels, once those feel good plant your feet and drive your chest to the top of o your thighs

PIGEON

90 seconds Alt legs

Great for increasing flexibility in the hip flexors and lower back.

KNEELING HAMSTRING

60 seconds Alt legs

Sit back and exhale as you lower chest to thigh. Option to perform standing hamstring stretch if preferred.

SUPINE SPINAL TWIST

90 seconds switching sides halfway

My ALL time favorite stretch, dont rush it! Keep both shoulders flat on the mat.