2.19 Thursday | Home

 

Today is another chance to get a little stronger, a little more confident, and a little more proud of yourself.

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 — 3X

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

EQUIPMENT
BOX/BENCH
DUMBBELLS

EXERCISES
12 reps SQUAT TO BENCH DUMBBELLS
60 seconds Rest

SQUAT TO BENCH DUMBBELLS

12 reps Heavy as able

Explode up, control down. Box should come to the back of the knees or slightly higher

 

Superset 2 — 3X

Note- Perform exercises back to back at as heavy of a load as able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps RDL DBs
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

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 3 — 3X

Note- Continue to increase in weight if you are able to maintain reps. Rest 30 seconds between rounds.

EQUIPMENT
DB/KB
MINIBAND

EXERCISES
12 reps KB/DB SUMO SQUAT
12-Failure reps MINIBAND SQUAT + SIDE STEP
30 seconds Rest

KB/DB SUMO SQUAT

12 reps Heavy

Option to hold a pair of DBs.

MINIBAND SQUAT + SIDE STEP

12-Failure reps

Keep the knees pressing into that band during the squat & traveling

 

Superset 4 — 3X

Note- Performing movement back to back. Rest 30 seconds between rounds.

EQUIPMENT
MINIBAND
KB

EXERCISES
15 reps MINIBAND WALL SIT ABDUCTIONS
15 reps KB SWING
30 seconds Rest

MINIBAND WALL SIT ABDUCTIONS

15 reps

Press into the band as much as able.

KB SWING

15 Explosive reps

Powerful thrust in your hips. This is a hinge not a squat.

 

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, Quads & GlutesAngela Fales