2.17 Monday | Gym
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 under that barbell fully refreshed.
Warm Up
CARDIO WARM UP
10 Minutes
Break a sweat
LEG SWINGS
60 seconds switch halfway
DEEP SQUAT HIP & ANKLE OPENER
30 seconds
SEATED HIP OPENER
30 seconds
CNS Prep Superset 1 — 2X
Note- Once you have performed a proper dynamic warmup, we use these exercises to light up the Central Nervous System before heavy training
EQUIPMENT
BENCH
MINIBAND
EXERCISES
10 reps SEATED VERTICAL JUMP
30 reps MONSTER WALKS
No Rest. Repeat.
seated vertical jump
10 reps
Come to a full seated position before exploding up
MONSTERWALKS
30 reps
Soft bend in your knees
Single Set 2 — 5X
Note- Perform 1-3 warm up sets with an empty barbell and then light load. Your first working set the weight should be challenging enough you should get 10 (maybe even 12 reps) each round after that should be more challenging and unable to do more reps.
Work to build weight or maintain weight.
EQUIPMENT
BARBELL
EXERCISES
5-10 reps BARBELL BACK SQUAT
90 seconds Rest
BARBELL BACK SQUAT
5-10 reps
Alternative- Use an assisted machine like a Smith machine or Leg press
Single Set 3 — 3X
Note- Perform one exercise with 60 seconds rest between. Focus lowering until that back knee if just floating 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. Decrease weight in the Seated Abduction each round as you increase reps
EQUIPMENT
ABDUCTION MACHINE
MINIBAND
EXERCISES
10-20 reps SEATED ABDUCTION
60 seconds MINIBAND SQUAT + SIDE STEP
SEATED ABDUCTION
10-20 reps
Start as heavy as able, each time drop weight and increase reps
Round 1: 10 reps
Round 2: 12-15 reps
Round 3 15-20 reps
MINIBAND SQUAT + SIDE STEP
60 seconds
Cooldown
STANDING QUAD STRETCH
60 seconds Switch halfway
STANDING CROSS HAMSTRING STRETCH
60 seconds Switch Halfway
DOWN DOG STRETCH
30 seconds
PIGEON
60 seconds Switch halfway