8.11 Monday | Gym

This workout BUILDS off of last week, reps go down a little and weights should go up.
Let’s go!

Warm Up

CARDIO WARM UP

5 Minutes

I like to walk for 5 minutes and will add on time if I would like to jog

leg swings

30 seconds each leg

Big, loose swings.

DEEP SQUAT + HAMSTRING

30 seconds

ALT. BODYWEIGHT REVERSE LUNGES

30 seconds

Set 1 — 4X

Note- Perform a few warm up sets. Work at a heavy load for ALL four rounds. Resting 90 seconds between rounds.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
8-10 reps HIP THRUST
90 Seconds Rest

HIP THRUST

8-10 reps Heavy as able

Gaze forward, hold the top of the thrust for an extra count

Superset 2 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
10-12 reps SUMO SQUAT
60 seconds Rest

UNEVEN Bulgarian split squat

8 each leg

I’ll work with a 45-50lb DB and increase if able

sumo squat

10-12 reps Heavy
I like to use a 90-105lb KB

Can hold a heavy KB or pair of DBs.

Set 3 — 3X

Note- The Hamstring Curl is your heavy movement here, challenge yourself.

EQUIPMENT
HAMSTRING CURL MACHINE

EXERCISES
10 reps SEATED HAMSTRING CURL
60 seconds Rest

seated hamstring curl

10 reps as heavy as able

If your gym has a lying seated machine I also like using that.

Set 4 — 3X

Note- Perform exercise to failure. Rest 60 seconds between rounds

EQUIPMENT
ABDUCTION MACHINE

EXERCISES
12-failure reps SEATED ABDUCTION
60 Rest. Repeat.

SEATED ABDUCTION

12- Failure reps

Optional

Cooldown

DOWN DOG

30 seconds

Alt Peddling those legs before pressing the heels into the ground and chest to top of the thighs.

ALT. RUNNERS LUNGE

30 seconds Alt legs

pigeon

30 seconds each leg

To make this more challenging square the bottom of the shoe to the side of the mat

figure 4

30 seconds each leg

Gently pull those binded legs towards the body while pushing your knee out.