9.15 Monday | Home

 

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

BODYWEIGHT CARDIO

3 Minutes

Perform bodyweight movements of your choosing for 3 continuous movements

WALL FACING LEG SWINGS

30 seconds

Big loose swings

deep squat + hamstring stretch

30 seconds

Hold the bottom of the squat for an extra count

SEATED HIP OPENER

30 seconds

Moving side to side opening those 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
DUMBBELLS
BENCH/BOX

EXERCISES
12 reps HIP THRUST
Immediately into
20 reps KAS HIP THRUST
Rest 60 seconds

HIP THRUST

12 reps Heavy as able

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

KAS HIP THRUST

20 reps Quick reps

Shorten the range of motion

 

Set 2 — 3X

Note- Perform exercise on each leg before resting 60 seconds at the end of each round. Increase weight each round if able to maintain reps.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
12 reps SUPPORTED STEP UP Right leg
12 reps SUPPORTED STEP UP Left leg
60 seconds Rest

SUPPORTED STEP UP

12 Reps Each leg
Heavy, a single 35lb DB

Hinge forward at your hips, slow control lower

 

Superset 3 — 3X

Note- Perform exercises back to back. Increase weight if able in the Sumo Deadlift, keep the Bulgarians light and fast. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
10 reps SUMO DEADLIFT
15 reps UNEVEN BULGARIAN SPLIT SQUAT Opposite side- each leg quick reps
60 seconds Rest

SUMO DEADLIFT DB

10 reps SLOW Heavy
I’ll work with a pair of 30lb DBs and increase if able

UNEVEN BULGARIAN SPLIT SQUAT opposite side

15 reps each leg QUICK reps
Light to Moderate

Quick reps, with a slight hinge at your hips

 

Set 4 — 3X

Note- Perform one exercise for reps to failure. Rest 60 seconds. Option to use plates or towels if no sliders are necessary.

EQUIPMENT
SLIDERS

EXERCISE
10-Failure reps SLIDER HAMSTRING CURL
60 seconds Rest

SLIDER HAMSTRING CURL

10-Failure reps

Modify by moving one leg at a time

 

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