2.19 Wednesday | Gym

Happy Wednesday Friends! Quads and isolated glute work today.

Warm Up

cardio warm up

10 Minutes

Break a sweat

leg swings

30 seconds switch halfway

DEEP SQUAT HIP & ANKLE OPENER

30 seconds

FLOOR BRIDGE REACH

30 seconds Alt Directions

Inhale on the mat, exhale as you thrust up and reach

Set 1 — 4X

Note- Perform one exercise at moderate load. Rest 60 seconds between rounds.

EQUIPMENT
LEG EXTENSION MACHINE

EXERCISES
12-15 reps LEG EXTENSION
60 seconds Rest

LEG EXTENSION

12-15 reps Moderate

Set 2 — 3X

Note- Perform one exercise, building weight each round if able.. Rest 90 seconds at the end of each round.

EQUIPMENT
BENCH/BOX
BARBELL

EXERCISES
12 reps 1 1/4 HIP THRUST
90 seconds Rest

1 1/4 hip thrust

12 reps Single Moderate- Heavy

Set 3 — 5X

Note- Perform one exercise with 60 seconds rest between rounds.

EQUIPMENT
HACK SQUAT

EXERCISES
6-10 reps HACK SQUAT MACHINE

HACK SQUAT MACHINE

6-10 reps Heavy

Feet a little higher on the platform. Go for depth, adjust weight as needed to allow for it.

Superset 4 — 3X

Note- Perform exercises back to back. This block will take longer as you are working both legs separately.

EQUIPMENT
CABLE MACHINE
STEP/BENCH

EXERCISES
12-20 reps GLUTE MEDIUS KICKBACK each leg
8 reps LATERAL STEP BACK each leg
Rest only as needed. Repeat

GLUTE MEDIUS KICKBACK

12-20 Reps Moderate-Heavy

Slow controlled reps, hold the top of the extension. Kicking leg toeing out

lateral step back

8 reps Moderate
I’ll use 30-45lbs

4 Count lower

Cooldown

DOWNDOG

30 seconds

KNEELING HAMSTRING STRETCH

60 seconds Switch halfway

pigeon

60 second Each leg

The more squared your foot is to the mat the more challenging/difficult

SUPINE SPINAL TWIST

60 seconds Each side

Keep shoulders square to the mat as the leg slowly deepens into the twist