1.6 Monday | Gym
Imagine how amazing you'll feel after completing this workout—stronger, more energized, and one step closer to your goals. Let's make it happen—you’ve got this
Warm Up
WALKING
5-10 Minutes
Perform any cardio of your choosing. Get warm!
LEG SWINGS
30 seconds each leg
Big loose swings
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and front leg
SEATED HIP OPENERS 90/90
30 seconds
These are great for improving mobility in your squat and loosen back pain
Activation 1 — 1X
Note- These are meant to be performed slowly, creating a mind body connection.
EQUIPMENT
MINIBAND
EXERCISES
40 reps MONSTER WALKS
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
MONSTER WALKS
40 reps
Option to place band around your thighs if preferred. Alt directions, 40 steps total
45 DEGREE STANDING SIDE LEG LIFT
20 reps each leg
Slight toe out in your kicking leg
Set 2 — 4X
Note- Perform one exercise with 30 seconds between rounds. Increase rest as you increase load. DO NOT forget to do warm up sets working at light to moderate load for 5 reps. These DO NOT count as your working sets.
EQUIPMENT
LEG PRESS
EXERCISES
10-12 reps LEG PRESS
30 seconds
LEG PRESS
10-12 reps Heavy
Build weight as able
Feet hip width apart, high placed feet work glutes, lower work quads. Do not fully lockout knees at the top of the press
Superset 3 — 4X
Note- Perform movements back to back. Rest 60 seconds between rounds.
EQUIPMENT
BOX/BENCH
BARBELL
DUMBELL
EXERCISES
12 reps HIP THRUST
8-10 reps SUPPORTED STEP UP each. leg
60 seconds Rest
HIP THRUST
12 reps Heavy
Build if able
Option to use a machine if available or pair of DBs. Push through your heels, squeeze at the top.
SUPPORTED STEP UP
8-10 SLOW reps
Take a slight hinge, keeping your chest forward to make this more glute dominant.
Set 4 — 3X
Note- Perform one exercise at moderate load. Rest 30 seconds between rounds.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
10-12 reps BULGARIAN SPLIT SQUAT each leg
30 seconds Rest
BULGARIAN SPLIT SQUAT
10-12 reps each leg
About 2 ft in front of the bench. Lower until the back knee is floating just off the floor. Push through the front foot as you come to standing.
Set 5 — 2X
Note- Perform one exercise at moderate load. Rest 30 seconds between rounds. See modification or perform hamstring curls on a machine as an alternative.
EQUIPMENT
HYPEREXTENSION MACHINE
EXERCISES
12-Failure reps WEIGHTED GLUTE HYPEREXTENSION
30 seconds Rest
weighted glute hyperextension
12-Failure reps
If you are new to this, modify by performing bodyweight. Feet gently turned out, hips pressed into the pad.
Cooldown
DOWN DOG
30 seconds
Peddle out your heels before pressing them into the mat
ALT RUNNERS LUNGE
30 seconds alt directions
Option to lower the back knee and lift your chest
FIGURE 4
30 second alt directions
Pull the knee to chest to deepen stretch
supine spinal twist
30 seconds Alt Directions
Keep both shoulders on the mat as you let the twist deepen