11.12 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 — 3X

Note- Perform exercise building in weight with 60 seconds between rounds.

EQUIPMENT
SMITCH MACHINE

EXERCISES
12 reps SQUAT SMITH MACHINE
60 seconds Rest

SQUAT SMITH MACHINE

12 reps Heavy

Feet shoulder width or slightly wider.

Set 2 — 4X

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

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12 reps BULGARIAN SPLIT SQUAT Right Leg
12 reps BULGARIAN SPLIT SQUAT Left Leg
60 seconds rest

UNEVEN BULGARIAN SPLIT SQUAT

12 reps Heavy load each leg
I’ll work with 40-50lb 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 reps SUMO SQUAT 2 PULSE
15-20 reps KAS HIP THRUST
60 seconds Rest

SUMO SQUAT 2 PULSE

8 reps Moderate

Perform 2 tight pulses at the bottom of each rep

KAS HIP THRUST

20 reps 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
CABLE

EXERCISES
12-failure reps GLUTE MEDIUS KICKBACK Right Leg
12-failure reps GLUTE MEDIUS KICKBACK Left Leg
30 seconds Rest

GLUTE MEDIUS KICKBACK

12-Failure reps each leg

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)