9.15 Monday | Gym

 

Oh booty oh booty! This one is toasty! Be sure to perform warm up sets before starting with your working load. Working to failure in several lifts today! Lets go!

Warm Up

INCLINE WALKING

5 Minutes

Perform cardio of your choosing

WALL FACING LEG SWINGS

30 seconds

Big loose swings

deep squat + hamstring stretch

30 seconds

Sit at the bottom of the squat for an extra second

SEATED HIP OPENER

30 seconds

Moving side to side opening your hips

 

Superset 1 — 4X

Note- Perform 1-2 warm up rounds of 5 reps of a Hip Thrust before starting with your heavy working load. Build in weight each round if able to. Rest a full 90 seconds between rounds.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
8-12 reps HIP THRUST
Immediately into
10-30 second HIP THRUST HOLD
Rest 90 seconds

HIP THRUST

8-12 reps Heavy as able

Work to full range. Feet at a slight turn out, gaze forward between your knees

BARBELL HIP THRUST HOLD

10-30 second HOLD

Holding the top of the hip thrust as Long as able

 

Set 2 — 3X

Note- Perform exercise on one leg with 30 seconds rest, now switch legs. Increase weight each round if able to maintain a minimum of 8 reps.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-Failure reps SMITH MACHINE STEP UP Right leg
30 seconds Rest
8-Failure reps SMITH MACHINE STEP UP Left leg
30 seconds Rest

SMITH MACHINE STEP UP

8-Failure Reps Each leg
Moderate-Heavy

I like perform these facing in (vs how they were filmed facing out)

 

Circuit 3 — 3X

Note- Perform exercises back to back. Increase weight if able in the Sumo Deficit Squat each round if able to maintain a minimum of 12 reps. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
10 reps SUMO DEFICIT SQUAT
15 reps UNEVEN BULGARIAN SPLIT SQUAT each leg quick reps
60 seconds Rest

SUMO DEFICIT SQUAT

10 reps SLOW Heavy
I’ll work with an 80lb KB and increase if able

If risers or benches are unavailable you can perform on the floor

UNEVEN BULGARIAN SPLIT SQUAT

15 reps each leg QUICK reps
Light to Moderate

Option to use the risers from the above exercise.

 

Set 4 — 3X

Note- Perform one exercise for 60 seconds of rest. Modify by removing load.

EQUIPMENT
HYPEREXTENSION
SINGLE DB/KB

EXERCISE
10 reps WEIGHTED GLUTE HYPEREXTENSION
60 seconds Rest

WEIGHTED GLUTE HYPEREXTENSION

10-Failure reps Use a moderate to heavy load.

Modify by doing body weight. Keep hips pressed down as you round up and lift through your spine

 

Cooldown

STANDING CROSS HAMSTRING

30 seconds Alt sides

DOWN DOG

30 seconds

ALT. RUNNERS LUNGE

30 seconds

FIGURE 4 STRETCH

60 seconds each side

 
Lower Body, Glute & Hamstring, StrengthAngela Fales