11.6 Thursday | Gym

 

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
12 reps BOX SQUAT
90 seconds Rest

box squat

12 reps Heavy as able

Explode up, control down. Box should come to the back of the knees or slightly higher

 

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
CABLES

EXERCISES
12 reps GLUTE MEDIUS KICKBACK each leg
60 seconds Rest

GLUTE MEDIUS KICKACBK

12 reps Heavy

Adjust the height of your chest as needed to keep the tension in your working glute

 

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
10-12 reps SEATED ABDUCTION MACHINE
60 seconds Rest

EXERCISE

10-12 reps Heavy as able
I’ll work around 130lbs

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