10.13 Monday | Home

 

Week 3 of the new protocol this week. You’ve got 3 lower body days, this being the most challenging and strength focused. Longer rest periods today to allow you to move heavier loads.

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

 

Set 1 — 4X

Note- Perform one exercise at as heavy of a load as able. Rest 60 seconds between rounds.

EQUIPMENT
BOX/BENCH
DUMBBELLS

EXERCISES
12 reps HIP THRUST
60 seconds Rest

hip thrust DB

12 reps Heavy as able

Explode up, control down. Gaze forward between your knees

 

Superset 2 — 3X

Note- Perform one exercise at as heavy of a load as able. Rest 60 seconds between rounds.

EQUIPMENT
BOX/BENCH
DUMBBELLS

EXERCISES
8-12 reps FRONT FOOT ELEVATED REVERSE LUNGE Left Side
8-12 reps FRONT FOOT ELEVATED REVERSE LUNGE Right Side
60 seconds Rest

FRONT FOOT ELEVATED SPLIT LUNGE

8-12 reps Right leg
8-12 reps Left Leg
I’ll use a pair of 35lb DBs

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

 

Superset 2 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SINGLE LEG RDL Right leg
10 reps SINGLE LEG RDL Left Leg
12-15 reps KB/DB SQUAT
60 seconds Rest

SINGLE LEG RDL

10 reps Moderate-Heavy
I’ll work around a 35lb DB

Soft knee, hinge at hips, DBs close to body

KB/DB SUMO SQUAT

12-15 reps

Option to hold a pair of DBs.

 

Superset 3 — 3X

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

EQUIPMENT
MINIBAND
MAT
BENCH/BOX

EXERCISES
15 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
15 reps SEATED ABDUCTION with mini band
30 seconds Rest

45 degree standing side leg lift

15 reps each leg

Toe out with that kicking foot

seated abduction

15 reps

Hinge slightly forward, press out through the knees.

 

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