5.29 Friday | Home
We are working the full posterior chain!
Warm Up
BODYWEIGHT CARDIO
3 Minutes
Break a sweat, alternate between bodyweight movements of your choosing
wall facing leg swings
30 seconds each leg
DEEP SQUAT + ANKLE OPENER
30 seconds
Working to get that “ass to grass” depth
INCHWORM
30 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
LONG LOOP BAND
DUMBBELLS
EXERCISES
12 reps RESISTANCE DEADLIFT
10 reps BENT OVER ROW PALMS FACING IN
60 seconds Rest. Repeat 4 rounds.
RESISTANCE deadlift
12 reps
Hold a pair of heavy DBs to increase load
BENT OVER ROW
PALSM FACING IN
10 reps
I’ll use a pair of 30-35lb DBs
Superset 2 — 3X
Note- Perform exercises back to back. Resting 30 seconds between rounds. Increase weight in the Pullover if able.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
12 reps LAT PULLOVER
12 reps B-STANCE HIP THRUST each leg
30 seconds Rest. Repeat 3 rounds
LAT PULLOVER
12 reps Heavy
Building weight each round
Dropping the hips lengthens the lats
B-STANCE HIP THRUST
12 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
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
I’ll begin with a 30lb DB
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 reps
I’ll use a pair of 17.5-20lb DBs
Single Set 4 — 4X
Note- Perform one exercise. Adjust weight to keep it challenging within the suggested time. Alternative exercises: Plank Row or shoulders taps
EQUIPMENT
DUMBBELLS
EXERCISES
40 seconds Work
20 seconds Rest
Repeat 4 Rounds
1/2 MAN MAKERS
40 seconds Work
20 seconds Rest
Repeat 4 rounds
I’ll work with a pair of 25lb DBs
Cooldown
DOWN DOG
30 seconds
CHILDS POSE TO FROGGER
30 seconds
KNEELING HAMSTRING
60 seconds
SUPINE SPINAL TWIST
60 seconds
My Favorite Stretch