2.9 Monday | Gym

Hello Team! Happy Monday, this builds off of last week, you know the drill- glutes and hamstrings. This is a HEAVY leg day!

Warm Up

INCLINE WALKING

5 Minutes

I like to perform cardio for 5-10minutes to get really warm

leg swings

30 seconds each side

Big loose swings

ADDUCTOR LUNGE

30 seconds

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

Set 1 — 4X

Note- Perform one exercise building in weight each round if able. Rest 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
8-10 reps HIP THRUST
90 seconds Rest

HIP THRUST

8-10 reps Heavy as possible

Continue to build weight if able to maintain reps

Set 2 — 3X

Note- Single leg, slow controlled reps! Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps KICKSTAND RDL Right leg
30 seconds
8-12 reps KICKSTAND RDL Left Leg
90 seconds

KICKSTAND

8-12 reps each leg Heavy

Rest 30 seconds between legs
Option to use dumbbells

Set 3 — 3X

Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-10 reps FRONT FOOT ELEVATED CURTSY LUNGE Right leg
8-10 reps FRONT FOOT ELEVATED CURTSY LUNGE Left leg
60 seconds Rest

FRONT FOOT ELEVATED CURTSY LUNGE SMITH MACHINE

8-10 reps Heavy each leg

Option to do with a pair of DBs

Superset 4 — 3X

Note- Perform movements back to back. Both movements should be taken to failure with a quick 60 seconds rest between rounds.

EQUIPMENT
HAMSTRING CURL MACHINE
SEATED ABDUCTION MACHINE

EXERCISES
10-12 reps SEATED HAMSTRING CURL
10-Failure reps SEATED ABDUCTION MACHINE
60 seconds

SEATED HAMSTRING CURL

10-12 reps Moderate load

Option to use a lying hamstring curl machine

SEATED ABDUCTION MACHINE

10-Failure reps Heavy as able

Press out and slow controlled return the knees to center

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway