1.20 Monday | Home

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

Warm Up

JOG IN PLACE

3 Minutes

Perform bodyweight movements one after another for a continuous 3 minutes.

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 30 seconds between rounds. Option to perform with a single DB at chest height.

EQUIPMENT
BENCH/CHAIR
DUMBBELLS

EXERCISES
10-12 reps SQUAT TO BENCH
30 seconds Rest

SQUAT TO BENCH DUMBBELLS

10-12 reps Heavy

Continue to build weight if able to maintain reps

Option to hold a heavy single DB at chest height

Superset 2 — 3X

Note- Perform exercises back to back with 60 seconds between rounds. Continue to build weight if able.

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
15-Failure reps HIP THRUST DB
10-15 reps ELEVATED CLAM each leg
60 seconds Rest

HIP THRUST DB

15-Failure reps

Continue to build weight each round if able

Keep gaze forward between your knees. Option to hold a heavy single DB on the center of your pelvis

ELEVATED CLAM

10-15 reps each leg

Controlled reps, slow controlled lower

Superset 3 — 3X

Note- Perform exercises back to back with 60 seconds between rounds. Continue to build weight if able.

EQUIPMENT
DUMBBELLS
BENCH/BOX

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

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
No rest between rounds

BOX JUMP

10 reps

Option to step up and down

WALKING LUNGES

12 Quicks reps

Focus on lowering that back knee down to the ground

Cooldown

STAR STRETCH

30 seconds

down dog