9.30 Wednesday | 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 — 4X

Note- Perform exercise with 90 seconds between rounds. Reps should decrease as your weight increases

EQUIPMENT
BARBELL

EXERCISES
6-10 reps BARBELL BACK SQUAT
90 seconds Rest

BARBELL BACK SQUAT

6-10 reps

Reps should decrease as you increase weight

Set 2 — 3X

Note- Perform one exercise with 60 seconds rest between rounds. Resting 60 seconds

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
10 reps FRONT FOOT ELEVATED CURTSY LUNGE left leg
10 reps FRONT FOOT ELEVATED CURTSY LUNGE right leg
60 seconds Rest

front foot elevated curtsy lunge

10 reps Moderate each leg

Keep the weight at chest height

Superset 3 — 3X

Note- Perform exercises back to back. Repeat 3 rounds. Working at lighter loads and higher reps

EQUIPMENT
LEG EXT.

EXERCISES
10 reps LEG EXTENSION
10-Failure reps DB CALF RAISE
Repeat. No rest.

LEG EXTENSION

10-15 reps moderate load

Avoid bouncing through the top of the motion

DB CALF RAISE

10-Failure reps

I would opt to use a machine if your gym has one

Superset 4 — 3X

Note- Perform exercises back to back with 90 seconds rest between rounds. Working at higher reps. near to failure.

EQUIPMENT
DB/KB
HYPEREXTENSION

EXERCISES
6-10 reps WEIGHTED GLUTE HYPEREXTENSION
10-failure reps GLUTE HYPEREXTENSION
90 seconds Rest

WEIGHTED GLUTE HYPER

6-10 reps

Option to hold a single DB at chest height if needed

GLUTE HYPEREXTENSION

10-Failure reps

Modify by removing the jumps and doing pulses

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)