10.23 Thursday | Gym

 

Week 4 of the new protocol this week. You’ve got 2 lower body days, this being the most challenging and strength focused. 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
8-12 reps HIP THRUST
90 seconds Rest

hip thrust

8-12 reps Heavy as able
Reps should start high and decease and load increases

Explode up, control down. Gaze forward between your knees

 

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
30 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.
I’ll use a pair of 40-45lb DBs

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
DUMBBELLS

EXERCISES
8-12 reps SINGLE LEG RDL Left Leg
8-12 reps SINGLE LEG RDL Right Leg
60 seconds Rest

SINGLE LEG RDL DBs

8-12 reps Moderate
I’ll work around 40 DB

Soft knees, hinge at hips, DBs close to body

 

Set 4 — 3X

Note- Option to perform standing. There should be no tension in your back. This is glute dominate.

EQUIPMENT
CABLES
BENCH

EXERCISES
12-15 reps CABLE KICKBACK ON BENCH each leg
60 seconds Rest

CABLE KICKBACK ON BENCH

12-15 reps Moderate

option to use a box if more height is needed

 

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, Hypertrophy, Glute & HamstringAngela Fales