12.26 Thursday | Gym

 

Warm Up

incline walking

5 Minutes

I like to walk for 5-10 minutes at a 10-12 incline at 2.7-3 speed

LEG SWINGS

30 seconds each leg

Big loose swings

SEATED HIP OPENERS 90/90

30 seconds

Alt directions

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Sit low into the squat, hold an extra count before you exhale and press your hips up

 

Set 1 — 3X

Note- Perform one movement with 30 seconds of rest.

EQUIPMENT
ABDUCTION MACHINE

EXERCISES
15 reps SEATED ABDUCTION MACHINE
30 seconds Rest

SEATED ABDUCTION MACHINE

15 reps Moderate

Option to take a slight hinge forward to place more tension in your glutes

 

Set 2 — 4X

Note- Perform one movement with 60-90 seconds of rest. Work up to a moderate weight then beginning your working set. Four rounds increasing weight each round if able.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-10 reps BULGARIAN SPLIT SQUAT GLUTE FOCUSED SM each leg
60-90 seconds Rest

BULGARIAN SPLIT SQUAT GLUTE FOCUSED SMITH MACHINE

8-10 reps each leg Heavy Build each round if able

Slow 2 count lower pressing into that front hill to push to standing

 

Superset 3 — 3X

Note- Perform movements back to back with 60 seconds of rest between rounds. Increase weight in both movement if able to maintain reps.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
15-20 reps RDL
20 reps KAS HIP THRUST DB
60 seconds Rest

rdl

15-20 reps Moderate load

Form cue: With a slight bend in your knees think about closing the car door with your butt

KAS HIP THRUST

20 reps Moderate-Heavy

A variation of the hip thrust exercise that involves a shorter range of motion. Keeps the glutes under tension the entire time

 

Superset 4 — 3X

Note- Perform movements back to back with no rest between. Rest 30 seconds between rounds. Working to failure at moderate load each round.

EQUIPMENT
CABLE
DB/KB

EXERCISES
12 reps GLUTE MEDIUS KICKBACK each leg
10-Failure reps SQUMO SQUAT 2 PULSE
30 seconds

GLUTE MEDIUS KICKBACK

12 reps each leg Moderate-Heavy

Toe out with the kicking leg. Slight pause at the top

SUMO SQUAT 2 PULSE

10-Failure reps Light to Moderate

Take this to burnout, tight controlled pulses. Wider than shoulder width stance, toes slightly turned out.

 

Cooldown

STANDING CROSS HAMSTRING STRETCH

30 seconds Alt legs

Exhale as you reach toward the toes

DOWN DOG

30 seconds

Pedal out your heels before pressing them in the mat and pressing your chest into your thighs

pigEon

30 seconds each leg

The more the front foot is squared to the mat the more challenging

SUPINE SPINAL TWIST

30 seconds each side

Exhale to deepen the stretch while keeping both shoulders on the mat

 
Lower Body, Glute & HamstringAngela Fales