2.23 Monday | Gym
For the next 45 minutes, you choose YOU. Show up messy. Show up tired. Just show up.
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 a Moderate weight, for controlled quarter pulse reps. Rest 90 seconds between rounds.
EQUIPMENT
BOX
BENCH
EXERCISES
6 reps 1 1/4 BACK SQUAT
90 seconds Rest
1 1/4 back squat
6 reps Moderate load
Control quarter pulse. Your not working at your heaviest load but a controlled weight
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 KICKSTAND RDL Left Side
20 seconds Rest
8-10 reps KICKSTAND RDL Right Side
60 seconds Rest
KICKSTAND RDL
8-10 reps each leg Heavy load.
Stay on the same leg for all reps.
Shave the weights down to Mid shin. Hips press straight back.
Superset 3 — 3X
Note- Perform exercises back to back with 60 seconds rest between rounds. Increase weight if able. Option to anchor one arm during the calf raise to help with balance
EQUIPMENT
CABLES
BENCH
EXERCISES
10 reps LATERAL STEP BACK Right leg
10 reps LATERAL STEP BACK Left leg
12 reps DB CALF RAISE
60 seconds Rest
LATERAL STEP BACK
10 reps Heavy each leg
Using a cable machine pressing into the elevated foot
DB CALF RAISE
12 reps
Press to full extension, hold for a count before lowering. Option to use a machine or hold something for balance
Set 4 — 3X
Note- Perform one exercise near to failure for 3 sets.
EQUIPMENT
ABDUCTION MACHINE
EXERCISES
15 reps SEATED ABDUCTION MACHINE
60 seconds Rest
SEATED ABDUCTION MACHINE
15 reps Moderate
Option to take a slight hinge forward. Select a challenging weight
HIIT Sprint Set 5 — 4X
Note- This block is to be explosive and all out sprint. You’ll work for 30 seconds and recover for 60 seconds before repeating. 4 rounds.
EQUIPMENT
ROWER
EXERCISES
30 seconds ROWER Sprint
60 seconds Rest
rower
30 seconds Sprint
60 seconds Rest
Big press with your legs, before pulling with your arms
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