3.3 Monday | Gym

Warm Up

I want to continue to encourage you in this Strength Cycle we are in to challenge yourself by selecting heavier loads when able. If you need to decrease your reps to be able to maintain form during those exercises, adjust as needed.

incline walking

5 minutes

Get warm I like to take 5-10 minutes to do some form of bodyweight cardio

LOW LUNGE CROSSBODY TWIST

30 seconds Alt directions

SEATED HIP OPENERS 90/90

30 seconds Alt directions

DEEP SQUAT HIP AND ANKLE OPENER

30 seconds

I like to take one arm and reach for the ceiling take a slight twist

Set 1 — 4X

Note- Perform one exercise with 60 seconds rest. Continue to add weight each round, add additional rest if needed.

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
8-12 BOX SQUAT
60 seconds Rest

BOX SQUAT

8-12 reps
Increasing weight each round.

The box should be at the back of the knee. This box in the video is low

Set 2 — 4X

Note- Perform one exercise with 60 seconds rest. Continue to add weight each round, add additional rest if needed.

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
8-12 BOX SQUAT
60 seconds Rest

HIP THRUST

8-12 reps

I like to keep my gaze between my knees and keep a slight pause at the top

Set 3 —3X

Note- Perform one exercise increasing weight, rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-15 reps FRONT FOOT ELEVATED SPLIT LUNGE each leg
60 seconds Rest

front foot elevated split lunge

10-15 reps
I’ll begin with 25lb DBs and climb to 35-40lb DBs

I like to continue to add weight each round which will most likely lower my reps.

Superset 4 —3X

Note- Perform exercises back to back, maintain weight. Keep the rest to 30 seconds between rounds.

EQUIPMENT
SEATED ABDUCTION MACHINE
MAT
MINIBAND

EXERCISES
15-Failure reps SEATED ABDUCTION MACHINE
30 reps FLOOR BRIDGE
30 seconds Rest

SEATED ABDUCTION MACHINE

15-Failure reps

FLOOR BRIDGE

30 quick reps

With feet just beyond reach of your fingertips, drive pressure through balls of the feet, not the heels. Maintain a neutral spine vs rounding your lower back.

Cooldown

CAT COW

30 seconds

PIGEON

60 seconds Alt sides

KNEELING HAMSTRING STRECH