2.12 Thursday | Gym
Longer rest periods today to allow you to move heavier loads.
Warm Up
WALKING
5 Minutes
Cardio of your choosing
LEG SWINGS
30 seconds Switch halfway
Big loose swings
SEATED HIP OPENERS 90/90
30 seconds
Keep your pockets on the floor as you rotate from side to side
MONSTER WALKS
60 seconds
Band around your ankles
Set 1 — 4X
Note- Perform one exercise at as heavy of a load as able. Rest 90 seconds between rounds.
EQUIPMENT
BOX
BENCH
EXERCISES
12 reps BOX SQUAT
90 seconds Rest
box squat
12 reps Heavy as able
Explode up, control down. Box should come to the back of the knees or slightly higher
Set 2 — 3X
Note- Placing that front foot on a low elevated surface. Hands at your sides with a pair of DBs. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
ELEVATION
EXERCISES
8-10 reps FRONT FOOT ELEVATED SPLIT LUNGE Left Side
20 seconds Rest
8-10 reps FRONT FOOT ELEVATED SPLIT LUNGE Right Side
60 seconds Rest
FRONT FOOT ELEVATED SPLIT LUNGE
8-10 reps each leg Heavy load.
Stay on the same leg for all reps.
Long step back, torso slightly forward, drive through front heel
Set 3 — 3X
Note- Perform one exercise with 60 seconds rest between rounds. Increase weight if able. Option to anchor one arm to help with balance
EQUIPMENT
CABLES
EXERCISES
12 reps GLUTE MEDIUS KICKBACK each leg
60 seconds Rest
GLUTE MEDIUS KICKACBK
12 reps Heavy
Adjust the height of your chest as needed to keep the tension in your working glute
Superset 4 — 3X
Note- Movements are to be performed back to back. Resting a minimum of 60 seconds between rounds.
EQUIPMENT
LEG EXTENSION
EXERCISES
6-10 reps SINGLE LEG EXT. Left Leg
6-10 reps SINGLE LEG EXT. Right Leg
10 reps LEG EXTENSION
60 seconds Rest
LET EXTENSION
6-10 reps Left leg
6-10 reps Right leg
I like to start with my weaker leg here
LEG EXTENSION
10 reps Heavy
Squeeze the quads hard at the top before lowering
Set 5 — 2X
Note- Perform one exercise near to failure for 2 sets.
EQUIPMENT
ABDUCTION MACHINE
EXERCISES
20 reps SEATED ABDUCTION MACHINE
60 seconds Rest
SEATED ABDUCTION MACHINE
20-Failure reps Moderate
Option to take a slight hinge forward. Select a challenging weight
Cooldown
DOWN DOG
30 seconds
Peddle out your heels, exhale as press your chest into the floor.
pigeon
60 seconds switch halfway
The farther the heel from your body the more challenging
childs pose to frogger
30 seconds
Exhale as you press your hips back
SUPINE SPINAL TWIST
60 seconds
Switch halfway