11.4 Monday | Gym

It’s Monday, we have the opprotunity to move our bodies today! Don’t take this for granted.

Warm Up

incline walking

5 Minutes

Get really warm, break a sweat even. I like to walk for 5-10 minutes

WALL FACING LEG SWINGS

60 seconds Switching halfway
(30 seconds each leg)

DEEP SQUAT + HAMSTRING

30 seconds

Set 1 — 4X

Note- Option to use a barbell or pair of dumbbells for this block. Keep neck and spine in line, shift your hips straight back, maintain a soft bend in your knees as you lower to mid shin.

EQUIPMENT
SMITH MACHINE

EXERCISES
10-12 reps RDL
90 seconds Rest

RDL

10-12 reps Heavy
Build in weight each round

Option to use a pair of DBs
As your load increases your reps decrease

Superset 2 — 3X

Note- Perform exercises back to back with little rest between. Resting 60 seconds between rounds. As always if the rep/rep ranges are too easy you need to be increasing your weight.

EQUIPMENT
BARBELL
BENCH
DUMBBELLS

EXERCISES
15-20 reps KAS HIP THRUST
10 reps FRONT FOOT ELEVATED SPLIT SQUAT each leg
60 seconds Rest

KAS HIP THRUST

15-20 reps Heavy
Build in weight each round if able

This is a shorter range of motion hip thrust

front foot elevated split squat

10 reps each leg
I’ll hold a single 30-35lb DB

Slow controlled reps, focus on getting full range of motion in that back knee.

Set 3 — 3X

Note- Perform 1 exercise with 30 seconds of rest between. Increase rest if needed. You should be working to failure.

EQUIPMENT
HAMSTRING CURL MACHINE

EXERCISES
10-12 reps SEATED HAMSTRING CURL
30 seconds Rest

SEATED HAMSTRING CURL

10-12 reps Heavy

If you don’t have this machine you can do a lying hamstring curl or use a Swiss ball

Finisher 4 — 2-3X

Note- Grab a miniband, Perform exercises back to back with no rest between. Hamstrings and glute medius will be shaking!

EQUIPMENT
MAT
MINIBAND

EXERCISES
12-16 reps ELEVATED CLAMS each leg
20 reps MINIBAND KICKBACK each leg
No Rest. Repeat.

ELEVATD CLAMS

12-16 reps each leg

Slow, controlled reps

MINIBAND KICKBACK

20 reps each leg

Slow controlled reps

Cooldown

DOWNDOG