11.4 Monday | Home

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

Warm Up

bodyweight cardio

3 Minutes

Get really warm, break a sweat even. Move through bodyweight movements of your choosing

WALL FACING LEG SWINGS

60 seconds Switching halfway (30 seconds each side)

DEEP SQUAT + HAMSTRING

30 seconds

Set 1 — 4X

Note- During the RDL, 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
DUMBBELLS

EXERCISES
12 reps RDL
60 seconds Rest

RDL

12 reps Heavy
Build in weight each round

As your load increases your reps decrease

Superset 2 — 3X

Note- Perform movements back to back. Resting 60 seconds between rounds. .

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps UNEVEN BULGARIAN SPLIT SQUAT (Same side)
12 reps SUMO DEADLIFT DB
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT SAME SIDE

10 reps each leg
I’ll use a single 25-35lb DB

Ensure you extend up to full extension in the hips

sumo deadlift DB

12 reps each leg

Superset 3 — 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
BENCH/ELEVATED SURFACE
DUMBBELLS

EXERCISES
20 reps KAS HIP THRUST
20 reps WALKING LUNGES
60 seconds Rest

KAS HIP THRUST

20 reps Heavy
Build in weight each round if able

This is a shorter range of motion (on the bottom half) of a hip thrust

WALKING LUNGES

20 total reps
I’ll hold a single 30-35lb DBs

Finisher Circuit 3 — 3X

Note- Perform exercises back to back with no rest between. Hamstrings and glute medius will be shaking! Rest 30 seconds between rounds.

EQUIPMENT
MAT
MINIBAND
DUMBBELLS

EXERCISES
12 reps FRONT FOOT ELEVATED REVERSE LUNGE Alt legs
12-16 reps ELEVATED CLAMS each leg
30 seconds Rest

FRONT FOOT ELEVATED CURTSY LUNGE (Alt legs)

12 reps Moderate-Heavy weight, quick reps
I’ll use a pair of 20-25lb DBs

Focus on getting low, into full range of motion at the bottom of that curtsy lunge

ELEVATD CLAMS

12-16 reps each leg

Slow reps

Cooldown

DOWNDOG