4.9 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
6-10 reps BOX SQUAT
90 seconds Rest

box squat

6-10 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
10-12 reps FRONT FOOT ELEVATED SPLIT LUNGE Left Side
20 seconds Rest
10-12 reps FRONT FOOT ELEVATED SPLIT LUNGE Right Side
60 seconds Rest

FRONT FOOT ELEVATED SPLIT LUNGE

10-12 reps each leg Heavy load.
Stay on the same leg for all reps.

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

Superset 3 — 3X

Note- Perform one exercise with 60 seconds rest between rounds. Keep load heavy

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-15 reps SINGLE LEG HIP THRUST DB left side
10-15 reps SINGLE LEG HIP THRUST DB right side
10 reps SUMO DEADLIFT DB
60 seconds Rest

SINGLE LEG HIP THRUST DB

10-15 reps Heavy
I’ll use 40-50lb DB

If balance is difficult, extend the opposite leg and lightly set heel on the floor

SUMO DEADLIFT DB

10 reps Heavy
I’ll use a single 100lb DB

Feet wider than shoulder width, hips press straight back and you lower

Superset 4 — 3X

Note- Movements are to be performed back to back. Resting 30 seconds between rounds.

EQUIPMENT
HYPEREXTENSION

EXERCISES
10 reps WEIGHTED GLUTE HYPEREXTENSION
10 reps HYPEREXTENSION
30 seconds Rest

WEIGHTED GLUTE HYPEREXTENSION

10 reps Heavy weight

Keep the spine rounded

HYPEREXTENSION

10 reps

Pressing hips into mat and squeeze the glutes

Superset 5 — 3X

Note- Perform exercises back to back. 30 seconds Rest between rounds.

EQUIPMENT
CABLES
MAT
LONG LOOP RESISTANCE BAND

EXERCISES
16 reps CABLE CRUNCH
16 reps RESISTANCE BAND DEAD BUG
30 seconds Rest

CABLE CRUNCH

16 reps Moderate

Gentle exhale as you round through the spine and crunch

resistance band dead bug

16 reps

Inhale, then begin to lower on leg. Gentle exhale as you draw the knee back in

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