4.2 Wednesday | Home
Happy Wednesday, we are isolating glutes and shoulders.
Warm Up
BODYWEIGHT CARDIO WARM UP
5 Minutes
Perform cardio of your choosing
LEG SWINGS
30 seconds switch halfway
MINIBAND SIDE STEPS
60 seconds
Option to place the band down around your ankles or under your shoes
45 DEGREE STANDING SIDE LEG LIFT
60 seconds each leg
Superset 1 — 3X
Note- Move from one exercise to the next with little to no rest. Repeat 3 rounds. This is a lot of volume, If able to maintain reps with little struggle, add load.
EQUIPMENT
DUMBBELLS
BENCH/COOLER
EXERCISES
15 reps HIP THRUST
Immediately into the next exercise
10 reps KAS HIP THRUST
60 seconds Rest
HIP THRUST
15 reps Moderate to Heavy
Keep hips square to the ceiling. Option to hold a heavy single DB across the center of your pelvis
KAS HIP THRUST
10 reps
Quick reps. Work to failure. These reps are half the range
Superset 2 — 3X
Note- Perform exercises back to back, build in weight each round in Seated Shoulder press if able. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
CHAIR
EXERCISES
8-12 reps SEATED SHOULDER PRESS
12-16 reps SEATED LATERAL RAISE
60 seconds Rest
SEATED SHOULDER PRESS
8-12 reps Moderate to Heavy
Slight hinge forward, toes gently pointed out
SEATED LATERAL RAISE
12-15 reps Light to Moderate Load
With a slight bend in your elbows raise the DBs to shoulder height
Circuit 3 — 3X
Note- Perform exercises back to back, build in weight if able. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
CHAIR
EXERCISES
12 reps SINGLE ARM HANG SNATCH each arm
12 reps CURTSY LUNGE Alt legs
10 reps SIDE PLANK HIP LIFT & LOWER each side
30 seconds Rest
SINGLE ARM HANG SNATCH
12 reps each arm
I’ll use a single 25lb DB
Explosively high pull that elbow and continue punching that weight overhead
CURTSY LUNGE DB
12 reps Alt legs
I’ll use a pair of 30lb DBs
Taking a step back and at a slight angle, lowering down until that back knee if floating just off the floor
SIDE PLANK HIP LIFT & LOWER
10 reps each side
Option to modify by holding plank. Inhale, dip down, exhale as you press up
Cooldown
STANDING CROSS HAMSTRING
30 seconds
DEEP SQUAT + HAMSTRING
30 seconds
DOWN DOG
30 seconds
PIGEON
60 seconds each leg