3.24 Monday | Home
It's not about perfection—it's about progress. Challenge yourself. Lets get to work
Warm Up
BODYWEIGHT CARDIO
3 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 2 — 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
DUMBBELLS
CHAIR/BENCH
EXERCISES
8-12 reps SQUAT TO BENCH DUMBBELLS
60 seconds
BARBELL BACK SQUAT
8-12 reps Moderate-Heavy
Chest lifted, dumbbells racked on your shoulders. Elbows lifted,, squat down until you're seated on the bench. Avoid rocking to stand.
Superset 3 — 3X
Note- Perform exercises back to back with moderate-heavy load. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
10-12 reps BULGARIAN SPLIT SQUAT each leg
12 reps RDL
60 seconds Rest
BULGARIAN SPLIT SQUAT
10-12 reps each leg
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
Superset 4 — 3X
Note- Perform movements back to back with 60 seconds between rounds.
EQUIPMENT
BOX/BENCH
DUMBBELLS
MINIBAND
EXERCISES
12-20 reps HIP THRUST
12-failure reps SINGLE LEG HIP THRUST each leg
60 seconds Rest
HIP THRUST
12-20 reps Heavy
Build if able
Option to set a heavy single DB across your pelvis. Push through your heels, pause and squeeze at the top.
SINGLE LEG HIP THRUST
12-Failure each leg
I love these. The band adds an extra intensity to the movment. Drive that knee to chest as you press your hips high.
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