3.3 Monday | Home

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, please adjust as needed.

BODYWEIGHT CARDIO WARM UP

3 Minutes

Alternate between bodyweight exercises like: jump rope, knee drives, walking lunges, air squats, jogging in place.

LOW LUNGE CROSSBODY TWIST

30 seconds Alt directions

SEATED HIP OPENERS 90/90

30 seconds Alt legs

DEEP SQUAT HIP & ANKLE OPENER

30 seconds

I like to take a slight twist and reach an arm to the ceiling. Alt reaching arms

Superset 1 — 4X

Note- Perform exercises, back to back, with 60 seconds rest between. Continue to increase weight in the squat if able

EQUIPMENT
DUMBBELLS
BOX/CHAIR/BENCH
LONG BAND

EXERCISES
10-15 reps SQUAT TO BENCH DUMBBELLS
20 reps GOOD MORNING LONG BAND
60 seconds Rest

squat to bench dumbbells

10-15 reps

I will begin with 20lb dumbbells and continue to climb after that.

GOOD MORNING LONG BAND

20 reps

Shift your hips back and keep a soft bend in your knees. Your neck should remain in a neutral position with your spine.

Set 2 —3X

Note- Perform one exercise with 60 seconds rest between rounds. Increase weight if able, if not, slow down the reps and add in a resistance band.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
15-20 reps HIP THRUST DB
60 seconds Rest

HIP THRUST DB

15-20 reps

Option to hold a single heavy DB across the center of the pelvis

Superset 3 — 4X

Note- Perform exercises, back to back, with 60 seconds rest between. Continue to increase weight in the squat if able

EQUIPMENT
DUMBBELLS
MAT
MINIBAND

EXERCISES
10-12 reps FRONT FOOT ELEVATED SPLIT LUNGE each leg
30 reps FLOOR BRIDGE
60 seconds rest

front foot elevated split lunge

10-12 reps each leg

Balance on one leg and keep your hips square to the ceiling. Keep your chin tucked and send your hips up.

Modify by removing weight or setting your back foot gently on the ground as a kickstand, placing minimal weight in your toes.

FLOOR BRIDGE

30 quick reps

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

Superset 4— 3X

Note- High reps here in this burnout. Quick rest, 30 seconds between rounds.

EQUIPMENT
MINIBAND
MAT

EXERCISES
20 reps MINIBAND KICKBACK each leg
40 seconds MINIBAND WALL SIT ABDUCTIONS
30 seconds Rest

MINIBAND KICKBACK

20 reps each leg

TIP: Think about keeping your heel as close over your butt as possible and hips parallel to the floor. Don’t arch your back at the top of the kick. Hold and squeeze at the top. Lower slowly.

MINIBAND WALL SIT ABDUCTIONS

40 seconds

Place a set of dumbbells on your shoulders. With toes pointed forward and feet wide, set your hips back and down as though you are performing a squat. Keep your opposing leg straight.

Cooldown

CAT COW

30 seconds

PIGEON

60 seconds Alt legs

KNEELING HAMSTRING STRECH

60 seconds Alt legs

SHOULDER STRECH WITH FOWARD HINGE

30 seconds