4.14 Monday | Gym

 

Do not rush this, the theme of the week is to SLOW DOWN. More is not better when we are focusing on strength.

Warm Up

cardio warm up

5 Minutes

Feel free to perform any cardio of your choosing.

WALKOUT

30 seconds

ALT. RUNNERS LUNGE

30 seconds Alt sides

SEATED HIP OPENER

60 seconds Alt sides

Hold a few reps and deepen the stretch.

 

Superset 1 — 4X

Note- Perform movements back to back with 90 seconds rest between rounds. Increase weight when able.

EQUIPMENT
BARBELL
MINIBAND

EXERCISES
8-12 reps BACK SQUAT
40 reps MINIBAND SIDE STEP
90 seconds Rest

BACK SQUAT

8-12 reps Moderate
I’ll work around 95-135

Modify- Hold a single DB, decrease weight or remove a pulse (decreasing time under tension).

MINIBAND SIDE STEP

40 reps count each step

Miniband placed just above your knees.

 

Set 2 — 4X

Note- Perform one exercise with 60 seconds rest.. Increase weight if able to maintain reps.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
8-12 reps HIP THRUST
60 seconds Rest

hip thrust

8-12 reps Heavy as possible

I like to keep my gaze forward between my knees, this keeps my spine in position to handle heavy load

 

Set 3 — 3X

Note- Perform one exercise with 30 seconds rest between rounds. SLOW, controlled reps.

EQUIPMENT
DUMBBELL
BENCH/BOX

EXERCISES
8-10 reps SUPPORTED STEP UP each leg
30 seconds Rest

WALKING LUNGES

8-10 reps each leg, Moderate-Heavy

Take a slight hinge forward at your waist to maintain a stretch in your glutes

 

Superset 4 — 3X

Note- These are ‘feeler’ moves. You may need to adjust your reps and weight to ensure your getting proper glute activation.

EQUIPMENT
KB/DB
CABLE

EXERCISES
12 reps SUMO SQUAT
16 reps CABLE KICKBACK each leg
30 seconds Rest

SUMO SQUAT

12 reps Heavy
I’ll use a 104lb KB/DB

Keep your spine at a slight hinge, toes and knees turned out.

CABLE KICKBACK

16 reps each leg Moderate

Keep your hips square to the floor and toe out with your kicking leg.

 

Cooldown

DOWN DOG

30 seconds

Peddle out your heels, then press them into the mat as you exhale your chest down to the top of your thighs.

KNEELING HAMSTRING

30 seconds Alt legs

PIGEON

30 seconds

Sit here a little longer, to make this more challenging square the bottom of your shoe off to the side of the mat.

SUPINE SPINAL TWIST

30 seconds Alt legs

Keep both shoulders on the mat as you reach one arm long and opposite leg to arm across your body.

 
Lower Body, Glute & Hamstring, QuadsAngela Fales