2.25 Wednesday | Home
You are not behind. You are building.
Strength. Confidence. Capacity.
Warm Up
BODYWEIGHT CARDIO/JOG IN PLACE
2 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
Superset 3 — 3X
Note- Perform exercises back to back with 60 seconds rest between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
BENCH
EXERCISES
12-15 reps KICKBACK LONG BAND Left leg
12-15 reps KICKBACK LONG BAND Right leg
8-10 reps COPENHAGEN PLANK BENT-LEG SIDE PLANK ABDUCTIONS Left leg
8-10 reps COPENHAGEN PLANK BENT-LEG SIDE PLANK ABDUCTIONS Right leg
60 seconds Rest
KICKBACK LONG BAND
12-15 reps each leg
Adjust the height of your chest as needed to keep the tension in your working glute
KICKBACK LONG BAND
8-10 reps each side
Superset 4 — 3X
Note- Movements are to be performed back to back. Resting a minimum of 30 seconds between rounds.
EQUIPMENT
MINIBAND
DUMBBELL
EXERCISES
12 reps HAMSTRING CURL DB
12 reps REVERSE DUCK WALK + JUMP SQUAT
30 seconds Rest
HAMSTRING CURL DB
12 reps weighted
Option to perform lying on the floor
REVERSE DUCK WALK + JUMP SQUAT
12 reps bodyweight
Explosive jump
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