5.29 Friday | Gym

 

We are working the full posterior chain!

Warm Up

incline walking

5 Minutes

Break a sweat

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
BARBELL
PULL UP BAR/ASSISTED MACHINE

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

deadlift

10 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
DUMBBELLS
BENCH

EXERCISES
8-12 reps SINGLE ARM BENT OVER ROW
12 reps B-STANCE HIP THRUST each leg
30 seconds Rest. Repeat 3 rounds

SINGLE ARM BENT OVER ROW

8-12 reps Heavy
Building weight each round

I’ll work around 40-50lbs and increase if able to maintain rep range

Use the same bench for both exercises

B-STANCE HIP THRUST

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

 

Superset 3 — 3X

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

EQUIPMENT
CABLE
DUMBELLS

EXERCISES
10 reps SEATED HAMSTRING CURL
12 reps HAMMER CURL
12-20 reps DOOR OPENERS
30 seconds Rest. Repeat 3 rounds.

SEATED HAMSTRING CURL

10 reps Moderate

Slow controlled reps

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

 

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