5.2 Friday | Gym

Warm Up

walking

5 minutes

Get really warm

WALL FACING WALL SWING

30 seconds

Big loose swings

SEATED HIP OPENER

30 seconds

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

SINGLE LEG FLOOR BRIDGE

30 seconds each leg

Advance by performing all reps on the same leg before switching.

Set 1 — 3X

Note- Perform exercise with 60 seconds between rounds. Alt legs

EQUIPMENT
BARBELL

EXERCISES
12 reps FRONT RACK REV LUNGE Alt legs
60 seconds Rest

FRONT RACK REV LUNGE

12 reps Alt legs Heavy

Keep elbows high, pointing forward.

Set 2 — 3X

Note- Perform one exercise with 60 seconds rest between rounds. Increase weight if able.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds rest

BULGARIAN SPLIT SQUAT

8-12 reps Moderate-Heavy load
I’ll work with 35-40lb DBs

Drive through that front foot

Superset 3 — 3X

Note- Perform exercises back to back with 60 seconds rest between rounds. Working at higher reps. near to failure.

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
8-12 reps GOBLET SQUAT
15-20 reps KAS HIP THRUST
60 seconds Rest

GOBLET SQUAT

8-12 reps Moderate

Keep the weight at chest height

KAS HIP THRUST

15-20 reps Moderate-Heavy

Hold the top of each thrust for an extra count

Set 4 — 2X

Note- Perform one exercise to failure with 30 seconds rest between rounds.

EQUIPMENT
BAR

EXERCISES
5-failure reps HANGING LEG RAISE

HANGING LEG RAISE

5-Failure reps

Modify by performing ab roll outs or lying leg raises

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT+ HAMSTRING STRETCH

30 seconds

KNEELING HAMSTRING STRETCH

30 seconds

FIGURE 4

60 seconds (30 each leg)