9.29 Monday | Home

 

Warm Up

JUMP ROPE

2 Minutes

Cardio any bodyweight 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 — 4X

Note- Perform one exercise at as heavy of a load as able. Rest 90 seconds between rounds.

EQUIPMENT
BOX/BENCH
DUMBBELLS

EXERCISES
12 reps HIP THRUST
10 reps FRONT FOOT ELEVATED REVERSE LUNGE Left Side
10 reps FRONT FOOT ELEVATED REVERSE LUNGE Right Side
60 seconds Rest

hip thrust DB

12 reps Heavy as able

Explode up, control down. Gaze forward between your knees

STATIONARY DEFICIT REVERSE LUNGE

10 reps each leg Heavy load. Build if able

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

 

Superset 2 — 3X

Note- Challenge your RDLs-Shave down to mid-high shin. Continue to increase in weight if you are able to maintain reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 RDL DBs
4 reps GOBLET CURTSY + REVERSE LUNGE Left side
4 reps GOBLET CURTSY + REVERSE LUNGE Right side
60 seconds Rest

RDL DBs

12 reps Heavy
I’ll work around 50lb DBs

Soft knees, hinge at hips, DBs close to body

goblet curtsy + reverse lunge

4 reps Left side
4 reps right side

Option to hold a pair of DBs are your side if this bothers your lower back

 

Circuit 3 — 3X

Note- Performing this circuit with a mini band for higher reps with minimal rest.

EQUIPMENT
MINIBAND
MAT

EXERCISES
20 reps FLOOR BRIDGE MINIBAND ABDUCTIONS
15 reps MINIBAND DONKEY KICKS each leg
15 reps MINIBAND SQUAT PULSES
60 seconds Rest

FLOOR BRIDGE MINIBAND ABDUCTIONS

20 reps
I like to load these up around 50lbs

Feet- toe out. Round upper back slightly, drive hips into pad, squeeze glutes at top

MINIBAND DONKEY KICKS

15 reps each leg

## reps

MINIBAND SQUAT PULSE

15 reps

Keep the knees pressed out. Tight, controlled pulses

 

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, Glutes, HypertrophyAngela Fales