10.13 Monday | Gym
Week 3 of the new protocol this week. You’ve got 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
Reps should start high and decease and load increases
Explode up, control down. Gaze forward between your knees
Set 2 — 3X
Note- Placing that front foot on a low elevated surface. Hands at your sides with a pair of DBs. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
ELEVATION
EXERCISES
8-10 reps FRONT FOOT ELEVATED SPLIT LUNGE Left Side
20 seconds Rest
8-10 reps FRONT FOOT ELEVATED SPLIT LUNGE Right Side
60 seconds Rest
FRONT FOOT ELEVATED SPLIT LUNGE
8-10 reps each leg Heavy load.
Stay on the same leg for all reps.
Long step back, torso slightly forward, drive through front heel
Set 3 — 3X
Note- Perform one exercise with 60 seconds rest between rounds. Increase weight if able. Option to anchor one arm to help with balance
EQUIPMENT
DUMBBELLS
EXERCISES
8-12 reps SINGLE LEG RDL Left Leg
8-12 reps SINGLE LEG RDL Right Leg
60 seconds Rest
SINGLE LEG RDL DBs
8-12 reps Heavy
I’ll work around 60lb 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