9.29 Monday | Gym

 

We start a new protocol this week. You’ll transition to 3 lower body days, this being the most challenging and strength focused. Longer rest periods today to allow you to move heavier loads.

Warm Up

WALKING

5 Minutes

Cardio of your choosing

LEG SWINGS

30 seconds Switch halfway

Big loose swings

SEATED HIP OPENERS 90/90

30 seconds

Keep your pockets on the floor as you rotate from side to side

MONSTER WALKS

60 seconds

Band around your ankles

 

Set 1 — 4X

Note- Perform one exercise at as heavy of a load as able. Rest 90 seconds between rounds.

EQUIPMENT
BOX
BENCH

EXERCISES
8-12 reps HIP THRUST
90 seconds Rest

hip thrust

8-12 reps Heavy as able

Explode up, control down. Gaze forward between your knees

 

Set 2 — 3X

Note- Perform one exercise with 20 seconds rest between legs and 60 between rounds. Increase weight as able.

EQUIPMENT
SMITCH MACHINE

EXERCISES
8-10 reps FRONT FOOT ELEVATED REVERSE LUNGE Left Side
20 seconds Rest
8-10 reps FRONT FOOT ELEVATED REVERSE LUNGE Right Side
60 seconds Rest

FRONT FOOT ELEVATED REVERSE LUNGE

8-10 reps each leg Heavy load. Build if able

Long step back, torso slightly forward, drive through front heel

 

Set 3 — 3X

Note- Shave down to mid-high shin. Continue to increase in weight if you are able to maintain reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 RDL DBs
60 seconds Rest

RDL DBs

8-12 reps Heavy
I’ll work around 65-70lb DBs

Soft knees, hinge at hips, DBs close to body

 

Set 4 — 3X

Note- Option to keep these bodyweight. There should be little to no tension in your back. This is glute and hamstring dominate. Keep hips thrust into the pad

EQUIPMENT
HYPEREXTENSION
KB

EXERCISES
12-15 reps WEIGHTED GLUTE HYPEREXTENSION
60 seconds Rest

WEIGHTED GLUTE HYPEREXTENSION

12-15 reps
I like to load these up around 50lbs

Feet- toe out. Round upper back slightly, drive hips into pad, squeeze glutes at top

 

Set 5 — 3X

Note- Perform one exercise near to failure for 3 sets.

EQUIPMENT
ABDUCTION MACHINE

EXERCISES
15-20 reps SEATED ABDUCTION MACHINE
60 seconds Rest

EXERCISE

15-20 reps
I’ll work around 90-110lbs

Option to take a slight hinge forward

 

Cooldown

DOWN DOG

30 seconds

Peddle out your heels, exhale as press your chest into the floor.

pigeon

60 seconds switch halfway

The farther the heel from your body the more challenging

childs pose to frogger

30 seconds

Exhale as you press your hips back

SUPINE SPINAL TWIST

60 seconds

Switch halfway

 
Lower Body, Glutes, HypertrophyAngela Fales