8.11 Monday | Home

 

This workout builds off of last week. Our reps decrease and our load increases. Perfect your form. Let’s go!

Warm Up

CARDIO WARM UP

3 Minutes

Perform any bodyweight cardio of your choosing. Break a sweat!

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 warm up sets before beginning your working sets at your heaviest load. If you dont have access to heavy load you need to slow down and go to failure with reps

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
12-Failure reps HIP THRUST
60 Seconds Rest

HIP THRUST

12-Failure reps Build weight each round. Heavy as able

Increase reps if you dont have access to heavy load.

 

Superset 2 — 3X

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

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
10-15 reps SUMO SQUAT
60 seconds Rest

UNEVEN Bulgarian split squat

8-10 each leg

Load up that single arm. I’ll work around a single 45-50lb DB

sumo squat

10-15 reps Heavy
I like to use a pair of 50 lb DBs

Can hold a heavy KB or pair of DBs.

 

Superset 3 — 3X

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

EQUIPMENT
MAT
DUMBBELLS
MINIBAND

EXERCISES
12 reps SINGLE LEG RDL each leg
16 reps ELEVATED CLAM each leg
60 seconds Rest

SINGLE LEG RDL

12 reps each leg

Option to hold onto something to help stabilize

elevated clam

16 reps each leg

Slow controlled reps, hold the top for an extra count before slowly lowering

 

Set 4 — 2X

Note- You’ll use 3 different weights (sets of weights). Option to hold pairs of DBs to increase weight easier. Starting with your heaviest load perform 10 reps, drop weight perform 10 more reps at your middle weight, drop to lightest and perform 10 reps

EQUIPMENT
DUMBBELLS

EXERCISES
30 reps SUMO DROP SET (1O reps at every weight)
60 second Rest

SUMO DROP SET

30 reps

Start with heaviest DB/DBs (10 reps)
Drop to middle weight (10 reps)
Drop to lighter weight (10 reps)

 

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.

 
Lower Body, Glute & HamstringAngela Fales