1.27 Monday | Gym LB (Copy8.9)

 

Oh booty oh booty! This one is toasty! Be sure to perform warm up sets before starting with your working load. Working to failure in several lifts today! Lets go!

Warm Up

INCLINE WALKING

10 Minutes

WALL FACING LEG SWINGS

60 second (30 seconds each leg)

Big loose swings

deep squat + hamstring stretch

30 seconds

SEATED HIP OPENER

30 seconds

 

Circuit 1 — 4X

Note- Perform 1-2 warm up rounds of 8-10 reps of a Hip Thrust before starting with your heavy working load. Build in weight each round if able to. Rest a full 90 seconds between rounds.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
8-10 reps KAS HIP THRUST
Immediatly into
8-12 reps HIP THRUST
Immediately into
10-30 second HIP THRUST HOLD
Rest 90 seconds

KAS HIP THRUST

8-10 reps

This are shorter ranged thrusts, lowering only 1/2 way before returning to the top position

HIP THRUST

8-12 reps

Work to full range

BARBELL HIP THRUST HOLD

10-30 second HOLD

Holding the top of the hip thrust as Long as able

 

Set 2 — 3X

Note- Perform one exercise with 60 seconds rest between rounds. Increase weight each round if able to maintain a minimum of 8 reps.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-Failure reps SMITH MACHINE STEP UP each leg
60 seconds Rest

SMITH MACHINE STEP UP

8-Failure Reps Each leg
Moderate-Heavy

I like perform these facing in (vs how they were filmed facing out)

 

Circuit 3 — 3X

Note- Perform exercises back to back. Increase weight if able in the Sumo Deficit Squat each round if able to maintain a minimum of 12 reps. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12-Failure reps SUMO DEFICIT SQUAT
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
60 seconds Rest

SUMO DEFICIT SQUAT

12 - Failure reps Heavy
I’ll work with an 80lb KB and increase if able

If risers or benches are unavailable you can perform on the floor

UNEVEN BULGARIAN SPLIT SQUAT

8-12 reps each leg
Moderate-Heavy

Option to use the risers from the above exercise.

 

Set 4 — 3X

EQUIPMENT
HYPEREXTENSION
SINGLE DB/KB

EXERCISE
10 reps WEIGHTED GLUTE HYPEREXTENSION
30 seconds Rest

WEIGHTED GLUTE HYPEREXTENSION

10-Failure reps Use a moderate to heavy load.

Modify by doing body weight. Keep hips pressed down as you round up and lift through your spine

 

Cooldown

STANDING CROSS HAMSTRING

60 seconds Alt sides

DOWN DOG

30 seconds

ALT. RUNNERS LUNGE

30 seconds

FIGURE 4 STRETCH

60 seconds each side

 
Lower Body, Glute & Hamstring, StrengthAngela Fales