5.19 Monday | Gym
Hello Monday, can you challenge yourself even more from last week?
Warm Up
INCLINE WALKING WARM UP
5 Minutes
Get really warm. Perform any cardio of your choosing here
LEG SWINGS
60 seconds Switch legs halfway
Big loose swings to loosen up the hips and hamstrings
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
Deep squat gently pressing the knees and ankles wide
SEATED HIP OPENERS
30 seconds
Massaging side to side, leaning your chest forward and backward
Set 1 — 4X
Note- Perform one exercise building in weight, decreasing reps each round., Rest 60 seconds at the end of each round.
EQUIPMENT
BARBELL
MINIBAND
BOX/BENCH
EXERCISES
8-12 reps HIP THRUST
60 seconds Rest
hip thrust
8-12 reps Heavy as possible
Continue to build weight each round
Superset 2 — 3X
Note- This block will be the most challenging. Use a step or stack of plates to get the desired elevation in the front foot. Modify by removing the elevation.
EQUIPMENT
SMITCH MACHINE
DUMBBELLS
EXERCISES
8-10 reps FRONT FOOT ELEVATED REVERSE LUNGE each leg
10-12 reps RDL DUMBBELLS
60 seconds at the end of each round
FRONT FOOT elevated reverse lunge
8-10 reps each leg Heavy
Option to face in to the machine. Modify by using a pair of DBs
rdl Dumbbells
10-12 reps Moderate to Heavy
I’ll be working around 50-70lb DBs. Shift your hips back before lowering the weights
Superset 3 — 3X
Note- You are working at more moderate load, going to failure. Rest 30 seconds between rounds.
EQUIPMENT
SEATED ABDUCTION
DUMBBELLS
EXERCISES
10-15 reps SEATED ABDUCTION MACHINE
20 reps WALKING LUNGES
30 seconds Rest
seated abduction machine
10-15 reps Heavy
I like to go as heavy as possible here. Work at a weight that keeps your reps between 10-15
walking lunges
20 reps Moderate
I’ll work with 35lb DBs
Taking longer strides will keep this in your glutes while shorter will emphasize the quads
Cooldown
STAR STRETCH
30 seconds Alt directions
Exhale as you reach opposite hand to opposite leg
DOWN DOG STRETCH
30 seconds
Peddle out your heels before pressing them into the mat and exhaling chest to thighs
pigeon
30 seconds
The more you can square that front foot to the mat the more intense the stretch
FIGURE 4
30 seconds
Switch legs halfway