3.24 Monday | Gym
It's not about perfection—it's about progress. Challenge yourself. Lets get to work
Warm Up
WALKING
5 Minutes
Perform any cardio of your choosing. Get warm!
LEG SWINGS
30 seconds Alt legs
Big loose swings
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and front leg
SEATED HIP OPENERS 90/90
30 seconds
These are great for improving mobility in your squat and loosen back pain
Activation 1 — 1X
Note- These are meant to be performed slowly, creating a mind body connection.
EQUIPMENT
MINIBAND
EXERCISES
40 reps MONSTER WALKS
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
MONSTER WALKS
40 reps
Option to place band around your thighs if preferred. Alt directions, 40 steps total
45 DEGREE STANDING SIDE LEG LIFT
20 reps each leg
Slight toe out in your kicking leg
Set 1 — 4X
Note- Perform one exercise, increasing in weight. You should be reaching failure in that 6-12 rep range. Rest 60-90 seconds between rounds.
EQUIPMENT
BARBELL
EXERCISES
8-12 reps BARBELL BACK SQUAT
60 seconds
BARBELL BACK SQUAT
8-12 reps Moderate
I’ll work around 135lbs and Build weight as able
Chest lifted, bar on your traps or just lower. Elbows under the bar, squat down until your thighs are parallel to the ground or just below
Set 2 — 3X
Note- Perform one movement with 60 seconds between rounds.
EQUIPMENT
BOX/BENCH
BARBELL
EXERCISES
12 reps HIP THRUST
60 seconds Rest
HIP THRUST
12 reps Heavy
Build if able
Option to use a machine if available. Push through your heels, pause and squeeze at the top.
Superset 3 — 3X
Note- Perform one exercise at moderate-heavy load. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
10-12 reps BULGARIAN SPLIT SQUAT each leg
12 reps RDL
60 seconds Rest
KB/Db SUMO SQUAT
10-15 reps
I'd work around 30lb DBs
Feet wider than shoulder width. Toes slightly pointed out. Shift your hips back and lower the weight down directly under you.
RDL DBS
12 SLOW reps
I’ll work around 30lb DBs and
Option to perform on a lying hamstring machine or RDLs with a pair of DBs
Set 5 — 3X
Note- Perform one exercise at Light- moderate load. Working at higher reps, going to failure. Rest 30 seconds between rounds.
EQUIPMENT
HYPEREXTENSION MACHINE
EXERCISES
15-Failure reps WEIGHTED GLUTE HYPEREXTENSION
30 seconds Rest
WEIGHTED GLUTE HYPEREXTENSION
15-Failure reps Light to Moderate
If you are new to this, modify by performing bodyweight. Feet gently turned out, hips pressed into the pad.
Cooldown
DOWN DOG
30 seconds
Peddle out your heels before pressing them into the mat
ALT RUNNERS LUNGE
30 seconds alt directions
Option to lower the back knee and lift your chest
FIGURE 4
30 second alt directions
Pull the knee to chest to deepen stretch
supine spinal twist
30 seconds Alt Directions
Keep both shoulders on the mat as you let the twist deepen