3.19 Wednesday | Gym

This workout is back and lower body focused. You’ll see lower reps and longer rest!
It’s time go GROW! Let’s go!

Warm Up

CARDIO WARM UP

5 Minutes

Perform cardio of your choosing, break a sweat.

LOW LUNGE CROSSBODY TWIST

30 seconds Alt sides

deep squat hip & ankle opener

30 seconds

LEG SWINGS

30 seconds Alt legs

Superset 1 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds.. Increase weight in each exercise each round if able.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps BULGARIAN SPLIT SQUAT each leg
12 reps SINGLE ARM ROW BENT OVER ROW each arm
30 seconds Rest

BULGARIAN GOBLET SPLIT SQUAT

10 reps Moderate
Build in weight each round

I’ll work up to 40lbs DB

SINGLE ARM ROW BENT OVER ROW

12 reps each arm
I’ll begin at 30lbs and climb

With a wide stance, pull the DB up and back to the space between the hip bone and ribs.

Superset 2 — 3X

Note- Perform exercises back to back with 60 seconds rest between rounds. Option to use assisted machine if unable to get 3 reps unassisted.

EQUIPMENT
PULL UP BAR OR ASSISTED MACHINE

EXERCISES
3- Failure reps CHIN UP
15 reps CABLE KICKBACK
60 seconds rest

CHIN UP

3-Failure Reps

Use assisted machine if unable to get 3 reps

cable kickback

15 reps each leg

Keep hips square to the floor as you kick up slowly with control

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
SMITH MACHINE
MAT
DUMBBELLS

EXERCISES
12 reps ALT REVERSE LUNGE (12 reps total)
15 reps FLOOR BRIDGE + PULLOVER
30 seconds Rest

ALT REVERSE LUNGE SMITH MACHINE

12 reps Alt legs Moderat to heavy. Build weight if able

Modify by holding a pair of DBs at your sides

FLOOR BRIDGE + PULLOVER

15 reps Moderate

Reach up overhead until you feel a deep stretch before pullover to the top of the thighs .

Superset 4 — 3X

Note- Perform exercises back to back with no rest. Drive that heart rate up.

EQUIPMENT
TRX

EXERCISES
12 reps TRX DELT ROW
6 reps TRX REVERSE LUNGE TO PISTOL SQUAT each leg
No Rest. Repeat

trx delt row

12 reps

Leading with the elbows, hands pull back to the shoulders. Feet close to the anchor to make it more challenging.

TRX REVERSE LUNGE TO PISTOL SQUAT

6 reps each leg

Stay light in your landing using you arms to support your balance

Cooldown

DOWN DOG