9.18 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 90 seconds between rounds. Alt legs
EQUIPMENT
BARBELL
EXERCISES
12 reps FRONT RACK REV LUNGE Alt legs
90 seconds Rest
FRONT RACK REV LUNGE
12 reps Alt legs Heavy
Keep elbows high, pointing forward.
Superset 2 — 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
20 reps Moderate-Heavy
Hold the top of each thrust for an extra count
Superset 3 — 3X
Note- Perform exercises back to back with 60 seconds rest between rounds. Working at higher reps. near to failure.
EQUIPMENT
DUMBBELLS
EXERCISES
6 reps TRAVELING LATERAL LUNGE Right Leg
6 reps TRAVELING LATERAL LUNGE Left Leg
12 reps PLYO LUNGE JUMP Left leg
12 reps PLYO LUNGE JUMP Right leg
60 seconds Rest
TRAVELING LATERAL LUNGE
6 reps going left
6 reps going right
Option to hold a single DB at chest height if needed
PLYO LUNGE JUMP
12 reps Left leg
12 reps Right leg
Modify by removing the jumps and doing pulses
Superset 4 — 3X
Note- Perform exercises back to back. Repeat 3 rounds. Going slow with minimal rest.
EQUIPMENT
BAR
MAT
EXERCISES
10 reps HANGING LEG RAISE
10 reps SIDE PLANK LEG LIFT + HIP DIP Left side
10 reps SIDE PLANK LEG LIFT + HIP DIP Right side
Repeat. No rest.
HANGING LEG RAISE
10 reps
Modify by performing ab roll outs or lying leg raises
SIDE PLANK LEG LIFT + HIP DIP
10 reps Left side
10 reps Right side
Modify by bending that bottom leg and placing the knee on the floor, The chest should still be lifting in a plank
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)