2.17 Monday | Home

 

We’ve got fewer movements in this workout. I am asking you to slow down and spend more time with heavier loads in your compound lifts with longer rest periods. If you find yourself getting board during the rest periods then we are doing it right! I want you getting feeling fully refreshed.

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Choose bodyweight movements of your choosing. Move continuously for 3 minutes. Break a sweat

LEG SWINGS

60 seconds switch halfway

DEEP SQUAT HIP & ANKLE OPENER

30 seconds

SEATED HIP OPENER

30 seconds

 

CNS Prep Set 1 — 2X

Note- Use this exercise to light up the Central Nervous System before heavy training

EQUIPMENT
MINIBAND

EXERCISES
30 reps MONSTER WALKS
30 seconds Rest. Repeat.

MONSTERWALKS

30 reps

Maintain a soft bend in your knees

 

Superset 2 — 4X

Note- Perform a warm up round or two. Each round after that should be more challenging. Work to build weight.

EQUIPMENT
BENCH
DUMBBELLS
MINIBAND

EXERCISES
12 reps SQUAT TO BENCH
12-20 reps STANDING LEG LIFT each leg
90 seconds Rest

SQUAT TO BENCH

12 reps

Alternative- Hold a single DB at chest height

STANDING LEG LIFT

12-20 reps each leg

Maintain a soft bend in your standing leg, slight hinge forward with your chest

 

Set 3 — 3X

Note- Perform one exercise with 60 seconds rest between. Focus on lowering until that back knee is just off the floor

EQUIPMENT
DUMBBELLS
STEP

EXERCISES
8-12 reps STATIONARY DEFICIT REVERSE LUNGE each leg
60 seconds Rest

STATIONARY DEFICIT REVERSE LUNGE

8-12 reps each leg
I’ll use a pair of 35lb DBs

Option to advance and performing with a barbell or assisted on a smith machine

 

Superst 4 — 3X

Note- Perform exercises back to back. Resting 60 seconds between rounds. Increase weight in the RDL if able

EQUIPMENT
MINIBAND
DUMBBELLS
STEP/LOW BOX

EXERCISES
12 reps RDLs
12-15 reps ELEVATED SINGLE LEG FLOOR BRIDGE each leg
60 seconds Rest

RDL

12 reps Heavy
I’ll begin with a pair of 50lb Dbs and climb to 65s

Option to use a Barbell or cable machine

ELEVATED SINGLE LEG FLOOR BRIDGE

12-15 reps Work to failure

Drive the knee to chest as you bridge up

 

Superset 5 — 3X

Note- Perform exercises back to back. Resting 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
10-12 reps STATIC ALT LATREAL LUNGE
60 seconds MINIBAND SQUAT + SIDE STEP

STATIC ALT. LATERAL LUNGE

10-12 reps
I’ll use a pair of 25-30lb DBs

Feet wider than shoulder width. Toes pointing slightly out.

MINIBAND SQUAT + SIDE STEP

60 seconds

 

Cooldown

STANDING QUAD STRETCH

60 seconds Switch halfway

STANDING CROSS HAMSTRING STRETCH

30 seconds Switch Halfway

DOWN DOG STRETCH

30 seconds

PIGEON

30 seconds Switch halfway

 
Lower Body, Glute & HamstringAngela Fales