1.15 Wednesday | Gym
Today is a push day. Shoulders and Quads
Warm Up
WALKING
5 Minutes
I like to walk for 5-10 minutes. Get warm.
WALL FACING LEG SWING
30 seconds
Switch halfway
low lunge crossbody twsit
30 seconds
Alt legs and reaching arm
SEATED HIP OPENERS 90/90
30 seconds
Massaging forward into the stretch
Superset 1 — 4X
Note- Perform movements back to back with 60 seconds of rest between. Continue to increase weight each round if able to maintain reps.
EQUIPMENT
BARBELL
DUMBBELLS
EXERCISES
10-12 reps FRONT SQUAT
10 reps DUMBBELL PUSH PRESS
60 seconds Rest
FRONT SQUAT
10-12 reps Heavy
Continue to build
Chest up & Elbows forward
DUMBBELL PUSH PRESS
10 reps Heavy
I’d use a pair of 25lb DBs and increase if able
Use the dip to help propel the weight overhead
Superset 2 — 3X
Note- Perform exercises back to back with 30 seconds Rest between. Increase weight when able.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
8-12 reps BULGARIAN GOBLET SPLIT SQUAT each leg
12 reps SEATED LATERAL RAISE
30 seconds Rest
BULGARIAN GOBLET SPLIT SQUAT
8-12 reps Heavy
I’d use a single 40lb DB
Weight high just under your chin. Exhale and push through the heel of the front foot
SEATED LATERAL RAISE
12 -Failure reps
I’d use a pair of 12.5lb DBs
Maintain a soft bend in your elbows, raising to shoulder height
Circuit 3 — 3X
Note- Perform movements one after another. Rest 30 seconds between rounds. Working at high reps with short rest to increase intensity
EQUIPMENT
LEG EXTENSION
MAT
EXERCISES
10-15 reps LEG EXTENSION
10 reps FOREARM PLANK DUMBBELL SLIDE
15 reps PLANK JACKS
30 seconds Rest
LEG EXTENSION
10-15 reps Heavy
Slow the lowering portion of the movement. Avoid bouncing the weight.
FOREARM PLANK DUMBBELL SLIDE
10 reps
Widen your feet to keep your hips square to the floor
PLANK JACKS
15 reps
Brace your core to avoid your hips from dipping
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
Maintain a soft bend in your knees as you breath into the stretch
STANDING SQUAT STRETCH
30 seconds
Alt legs
ALT RUNNERS LUNGE STRETCH
30 seconds
Drop the back knee and lift your chest to deepen the stretch
CHILDS POSE
30 seconds
Hands and elbows remain active pressing into the mat