4.2 Wednesday | Gym

Happy Wednesday, we are isolating shoulders and glutes.

Warm Up

STAIRMASTER

10 Minutes

Perform cardio of your choosing

LEG SWINGS

30 seconds switch halfway

Big loose swings

MINIBAND SIDE STEPS

30 seconds

Option to place the band down around your ankles or under your shoes

ARM SWINGS

30 seconds Alt top arm

Big loose swings

Superset 1 — 3X

Note- Move from one exercise to the next with little to no rest. Repeat 3 rounds. If able to maintain reps with little struggle, add load. I’ll begin around 135lbs and increase if able.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
10 reps HIP THRUST
immediately into …..
10 rep KAS HIP THRUST
90 seconds Rest

HIP THRUST

10 reps Heavy and building

I’ll start at 135lbs and build. Keep gaze forward between your knees

KAS HIP THRUST

10 reps

Quick reps. These are half the range of motion.

Superset 2 — 3X

Note- Perform movements back to back resting 60 seconds between rounds. Continue to build weight in the shoulder press if able. This is your heaviest exercise. Push your weights here. Repeat 3 rounds.

EQUIPMENT
CHAIR
DUMBBELLS

EXERCISES
8-12 reps SEATED SHOULDER PRESS
12-16 reps SEATED LATERAL RAISE
60 seconds Rest

SEATED SHOULDER PRESS

8-12 reps Moderate-Heavy

Continue to build weight each round if able

SEATED LATERAL RAISE

12-16 reps Light to Moderate

Maintain a soft bend in your elbow as you raise the DBs to shoulder height

Superset 3 — 3X

Note- Perform exercises back to back. Slow controlled reps. Rest 30 seconds between rounds.

EQUIPMENT
CABLE MACHINE
DUMBBELL
BENCH

EXERCISES
8-10 reps SUPPORTED STEP UP each leg
12 reps SINGLE ARM HANG SNATCH each arm
30 seconds

SUPPORTED STEP UP

8-10 reps each leg

Keep all the weight in the front elevated foot. Chest at an angle vs upright SLOW SLOW LOWER

SINGLE ARM HANG SNATCH

12 reps each arm

Big upright pull and think about punching that hand into the ceiling

Superset 4 — 3X

Note- Perform exercises back to back with no to little rest between rounds. Working to failure in each exercise.

EQUIPMENT
SEATED ABDUCTION MACHINE
MAT

EXERCISES
20 reps SEATED ABDUCTION MACHINE
10 reps SIDE PLANK HIP LIFT AND LOWER each side
30 seconds Rest

SEATED ABDUCTION MACHINE

20 reps Moderate to Heavy

Work to failure, option to take a lean forward to isolate your glutes more

SIDE PLANK HIP LIFT AND LOWER

10 reps each side

Inhale as you dip that hip, exhale as you press that hip up.

Cooldown

STANDING CROSS HAMSTRING

30 seconds Switch halfway

DEEP SQUAT + HAMSTRING

30 seconds

DOWN DOG

30 seconds

PIGEON

60 seconds each leg