2.25 Wednesday | Gym
You are not behind. You are building.
Strength. Confidence. Capacity.
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
Superset 1 — 3X
Note- Perform exercises back to back at as heavy of a load as able. Rest 90 seconds between rounds.
EQUIPMENT
BOX/BENCH
DUMBBELL
MINIBAND
EXERCISES
10-12 reps SINGLE LEG HIP THRUST DB Right leg
10 reps SINGLE LEG HIP THRUST MINIBAND Right leg
Switch legs
10-12 reps SINGLE LEG HIP THRUST DB Left leg
10 reps SINGLE LEG HIP THRUST MINIBAND Left leg
90 seconds Rest
SINGLE LEG HIP THRUST DB
10 reps Heavy as able
I’ll start with a single 40lb DB
Option to place a towel on your hip to make this more comfortable
SINGLE LEG HIP THRUST MINIBAND
10 reps
Explode up. Slow control down.
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
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
60 seconds Rest
FRONT FOOT ELEVATED CURTSY LUNGE
12 reps alt legs Moderate- Heavy
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 Left leg
12 reps GLUTE MEDIUS KICKBACK Right 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
Superset 4 — 3X
Note- Movements are to be performed back to back. Resting a minimum of 60 seconds between rounds.
EQUIPMENT
REVERSE HYPER
KB
EXERCISES
10 reps WEIGHTED GLUTE HYPEREXTENSION
10 reps GLUTE HYPEREXTENSION ROUNDED BACK
60 seconds Rest
weighted glute hyperextension
10 reps weighted
I like to turn my toes out to increase glute activation
glute hyperextension rounded back
10 reps bodyweight
Squeeze the quads hard at the top before lowering
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