4.23 Wednesday | Gym

Today we Push- Upper body shoulders and lower body (quad dominant). Movements are performed back to back with a quick 30 seconds rest. Continue to build in weight if able.

Warm Up

INCLINE WALKING WARM UP

10 Minutes

Perform any form of cardio, I like to do 5-10 minutes

alt. runners lunge

30 seconds

ADDUCTOR LUNGE

30 seconds

SEATED HIP OPENERS

30 seconds

Superset 1 — 3X

Note- Perform exercises back to back with a quick 30 seconds of rest between rounds. Increase rest if needed to allow you to increase weight.

EQUIPMENT
LEG PRESS
DUMBBELLS

EXERCISES
10-15 reps LEG PRESS
10-15 reps SHOULDER PRESS
30 seconds Rest

Leg pRess

10-15 reps Heavy
Build in weight each round

Placing the feet higher will recruit the hamstring, lower your feet for more quads

SHOULDER press

10-15 Moderare
I’ll work with a pair of 25lb DBs

Superset 2 — 3X

Note- Perform exercises back to back with a quick 30 seconds of rest between rounds. Increase rest if needed to allow you to increase weight.

EQUIPMENT
SMITH MACHINE
BENCH
DUMBBELLS

EXERCISES
8-12 reps STEP UP SMITH MACHINE each leg
12 reps BENT ARM LATERAL RAISE
30 seconds Rest

Bulgarian split squat Smith machine

8-12 reps each leg
Build weight each round If able

Take a longer stride and a slight hinge forward in your chest to keep this in your glutes

bent arm Lateral raise

12 reps Moderate-Heavy

The bend in your arms allows you to lift heavier loads

HIIT Circuit 3 — 3X

Note- Movements are performed one after another we no rest between rounds. How quickly can you get this block done.

EQUIPMENT
WALL BALL
DUMBBELLS
BOX

EXERCISES
12 reps WALL BALL SHOT
10 reps STATIC LUNGE SHOULDER PRESS left leg
10 reps STATIC LUNGE SHOULDER PRESS right leg
12 reps SUMO SQUAT + UPRIGHT ROW
10 reps BURPEE BOX JUMP OVER
No Rest. Repeat 3X

WALL BALL SHOT

12 reps
I’ll use a 14lb ball

If no ball is available. Option to do DB Thrusters

STATIC LUNGE SHOULDER PRESS

10 reps Each side
Light to moderate load

Weight should b light. Keep that back knee just floating off the floor.

SUMO SQUAT + UPRIGHT ROW

12 reps Moderate load

Feet shoulder width or wider.

BURPEE BOX JUMP OVER

10 reps

Option to Modify with: Box jumps, or step up + a 30 second plank hold

Cooldown

STANDING QUAD STRETCH

30 seconds

DOWNDOG STRETCH

30 seconds

PIGEON

60 seconds

FIGURE 4

30 seconds