1.27 Monday | Home 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

BODYWEIGHT CARDIO WARM UP

3 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
DUMBBELLS
BENCH/CHAIR

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

KAS HIP THRUST

10-12 reps

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

HIP THRUST

10-12 reps

Work to full range

HIP THRUST HOLD

10-30 second HOLD

Holding the top of the hip thrust as Long as able

Set 2 — 3X

Note- Use a small elevated surface such as a step on the stairs or stack of books to increase the intensity in this Lunge variation. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
ELEVATED SURFACE

EXERCISES
12-Failure reps FRONT FOOT ELEVATED STATIC LUNGE each leg
60 seconds Rest

FRONT FOOT ELEVATED STATIC LUNGE

12-Failure Reps Each leg
Moderate-Heavy

Superset 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.

Cooldown

STANDING CROSS HAMSTRING

60 seconds Alt sides

DOWN DOG

30 seconds

ALT. RUNNERS LUNGE

30 seconds

FIGURE 4 STRETCH

60 seconds each side