4.29 Wednesday | Gym

 

Today we PULL! Back, biceps and Hamstrings focused. Splits like this allow you to fully tax the one major muscle Example: The back while the glutes and hamstrings are resting and visa versa. We are working the full posterior chain!

Warm Up

incline walking

10 Minutes

Break a sweat

wall facing leg swings

60 seconds Switch halfway

DEEP SQUAT + ANKLE OPENER

30 seconds

Working to get that “ass to grass” depth

INCHWORM

60 seconds

 

Superset 1 — 4X

Note- Perform exercises back to back. Resting 60 seconds between rounds. Increase weight in your deadlifts each round if able.

EQUIPMENT
BARBELL
PULL UP BAR/ASSISTED MACHINE

EXERCISES
10-15 reps DEADLIFT
5 reps ECCENTRIC PULL UP
60 seconds Rest. Repeat 4 rounds.

deadlift

10-15 reps

Ensure the barbell is directly over the mid foot as you shave the bar up and down the shin.

ECCENTRIC pull up

5 reps (4 count slow lower)

If using assistance, increase reps if not reaching failure with 5 reps.

 

Superset 2 — 3X

Note- Perform exercises back to back. Resting 30 seconds between rounds. Increase weight in the Seated Row each round if able.

EQUIPMENT
CABLE
DUMBBELLS

EXERCISES
8-12 reps SEATED ROW
12-15 reps B-STANCE HIP THRUST each leg
30 seconds Rest. Repeat 3 rounds

SEATED ROW

8-12 reps Heavy
Building weight each round

I’ll work around 90 and increase if able to maintain rep range

Use the same bench for both exercises

B-STANCE HIP THRUST

12-15 reps each leg
I’ll work with a single 60lb DB across the center of my pelvis

 

Circuit 3 — 3X

Note- Perform exercises back to back. Resting 30 seconds between rounds. I

EQUIPMENT
CABLE
DUMBELLS

EXERCISES
8-10 reps SINGLE LEG RDL each leg
12 reps HAMMER CURL
12-20 reps DOOR OPENERS
30 seconds Rest. Repeat 3 rounds.

SINGLE LEG RDL

8-10 reps Moderate

Standing legs keeps a very slight bend. Keep spine and leg moving in one line

HAMMER CURL

12 reps Moderate
I’ll use a pair of 17.5-20lb DBs

Immediately into the next exercise without setting down the weights

DOOR OPENERS

12-20 reps

I’ll use a pair of 17.5-20lb DBs

 

Single Set 4 — 3X

Note- Perform one exercise. Adjust weight to keep it challenging within the suggested rep range. Alternative exercises: Hamstring curl machine, Swiss ball hamstring curl, slider hamstring curl etc.

EQUIPMENT
HYPEREXTENSION MACHINE
KB/DB

EXERCISES
8-16 reps WEIGHTED GLUTE HYPEREXTENSION
Rest 30-60 seconds

WEIGHTED GLUTE HYPEREXTENSION

8-16 reps As Heavy as you feel comfortable

I’ll work around holding a 40-70lb DB/KB

Modify by not using any load. Spine is rounded and crown of the head pointing down

 

Cooldown

DOWN DOG

30 seconds

CHILDS POSE TO FROGGER

30 seconds

KNEELING HAMSTRING

60 seconds

SUPINE SPINAL TWIST

60 seconds

My Favorite Stretch

 
Pull, Back and Hamstring, StrengthAngela Fales