3.16 Monday | Home
Let’s get uncomfortable and challenge ourself this week.
You should be seeing an increase in your weights this week
Warm Up
BODYWEIGHT WARM UP
3 Minutes
Feel free to perform any cardio of your choosing to get really warm.
WALL FACING LEG SWINGS
30 seconds
Be sure to do both legs
ADDUCTOR LUNGE
30 seconds
Be sure to do both legs
SEATED HIP OPENERS 90/90
30 seconds
Set 1 — 4X
Note- Perform one exercise. This is a more challenging squat, you’ll be doing a controlled lift and lower at the bottom of the rep. Resting 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
8 reps 1 1/4 BACK SQUAT
60 seconds Rest
1 1/4 GOBLET MINIBAND SQUAT
8 reps Moderate
Your weight will be less than a regular squat due to the time at the bottom of the movement
Set 2 — 3X
Note- Perform one exercise building in weight each round. Resting 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10 reps SINGLE LEG RDL Left leg
10 reps SINGLE LEG RDL Right leg
60 seconds Rest
SINGLE LEG rdl
10 reps Moderate- Heavy
I’ll begin with a 40lb DB
Option to anchor the opposite hand on something to help stabilize
Superset 3 — 3X
Note- Perform movements back to back. Rest 60 seconds.
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps FRONT FOOT ELEVATED SPLIT LUNGE Left
10-12 reps FRONT FOOT ELEVATED SPLIT LUNGE Right
12 reps POP SQUAT
60 seconds Rest
FRONT FOOT ELEVATED SPLIT LUNGES
20 reps Moderate load
Option to take a slight hinge forward in your hips to make these glute dominate
POP Squats
12 reps
Option to modify by performing pulsing bodyweight squat
Set 4 — 3X
Note- Perform one movement with 60 seconds rest between rounds.
EQUIPMENT
LEG EXTENSION
EXERCISES
8 reps PISTOL SQUAT TO BENCH Left leg
8 reps PISTOL SQUAT TO BENCH Right leg
60 seconds
PISTOL SQUAT TO BENCH
8 reps Left leg
8 reps Right leg
Option to advance these by removing the bench
Cooldown
standing quad stretch
30 seconds Alt legs
KNEELING HAMSTRING
30 seconds
ALT. RUNNERS LUNGE
30 seconds
supine spinal twist
60 seconds
Switch legs halfway