1.20 Monday | Gym

Hello Team! Happy Monday, glutes and hamstrings. You know what day it is, Glutes and Hamstrings!

Warm Up

INCLINE WALKING

10 Minutes

I like to perform cardio for 5-10 minutes to get really warm

LEG SWINGS

30 seconds each leg

ADDUCTOR LUNGE

30 seconds each leg

SEATED HIP OPENERS

30 seconds Alt directions

Try taking a forward lean in your chest to feel a deeper stretch

Set 1 — 4X

Note- Perform one exercise building in weight each round if able. Rest 90 seconds between rounds. Option to perform these on any squat/leg press machine of your choosing.

EQUIPMENT
LEG PRESS

EXERCISES
10-12 reps WIDE STANCE LEG PRESS
90 seconds Rest

WIDE STANCE LEG PRESS

10-12 reps Heavy

Continue to build weight if able to maintain reps

Set 2 — 3X

Note- Perform one exercise with 60 seconds between rounds. Continue to build weight if able.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
10-15 reps HIP THRUST
60 seconds Rest

HIP THRUST

10-15 reps Heavy

Continue to build weight each round if able

Keep gaze forward between your knees

Superset 3 — 3X

Note- Perform exercises back to back with little rest. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SINGLE LEG RDL each leg
10 reps SUMO SQUAT 2 PULSE
30 seconds Rest

SINGLE LEG RDL

10 reps Heavy
I’d use a single 70-90lb KB

Option to use a pair of DBs

SUMO SQUAT 2 PULSE

10 reps

Option to hold a pair of DBs held between your legs

Mini HIIT Set 4 — 4X

Note- Perform movements back to back. Both movements should be performed quickly with minimal rest between. Complete four rounds.

EQUIPMENT
BOX
DUMBBELLS

EXERCISES
10 reps BOX JUMP
12 reps WALKING LUNGES
Repeat with little rest

BOX JUMP

10 reps

Option to step up and down

WALKING LUNGES

12 Quicks reps

Cooldown

STAR STRETCH

30 seconds

down dog