11.12 Thursday | 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 may decrease as your weight increases

EQUIPMENT
BARBELL
BOX

EXERCISES
6-10 reps BOX SQUAT
90 seconds Rest

BOX SQUAT

6-10 reps

Reps may 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

Set 3 — 3X

Note- Perform heavy walking lunges. Repeat 3 rounds. Rest 60 second between rounds

EQUIPMENT
DUMBBELLS

EXERCISES
20 reps WALKING LUNGES
60 seconds Rest

WALKING LUNGES

20 reps heavy load

Avoid bouncing through the bottom of the lunge

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)