3.10 Monday | Gym
Abductors glutes and hamstrings today. Lets get to work
Warm Up
INCLINE WALKING
10 Minutes
Get warm, perform any cardio of your choosing
WALL FACING LEG SWING
30 seconds
Foot in a natural flex, big loose swings
LEG SWINGS
30 seconds
Big loose swings
LOW LUNGE CROSSBODY TWIST
30 seconds
Exhale as you twist
Set 1 — 4X
Note- Perform reps slowly with a 2-3 count lower. Build weight if able. Rest 60 seconds between rounds.
EQUIPMENT
SMITH MACHINE
BENCH
EXERCISES
6-12 reps BULGARIAN SPLIT SQUAT Glute Focus Smith Machine EACH LEG
60 seconds Rest
BULGARIAN SPLIT SQUAT GLUTE FOCUS Smith machine
6-12 reps each leg Heavy
Take a slight lean forward allowing the bar to rest lower on your back
Set 2 — 3X
Note- Perform reps higher reps and moderate to heavy load. Build weight if able. Rest 60 seconds between rounds.
EQUIPMENT
BARBELL
EXERCISES
12-15 reps SUMO DEADLIFT Barbell
60 seconds Rest
sumo deadlift barbell
12-15 reps Heavy
I’ll begin wit 125 and continue to climb if able
Slow lower. Shifting your hips straight back and shins remain near the bar
Superset 3 — 3X
Note- Perform movements back to back.. Rest 60 seconds between rounds
EQUIPMENT
BENCH/BOX
DUMBBELLS
MINIBAND
EXERCISES
15 reps KAS HIP THRUST DB
12 reps SINGLE LEG HIP THRUST each leg
60 seconds Rest
kas HIP THRUST DB
15 reps Heavy
Option to use a barbell if preferred
Immediately into bodyweight banded variation
SINGLE LEG HIP THRUST
12-Failure each leg
Explosively drive knee to chest
Superset 4 — 3X
Note- Perform movements back to back.. Rest 30 seconds between rounds
EQUIPMENT
HAMSTRING CURL MACHINE
ABDUCTION MACHINE
EXERCISES
8-12 reps HAMSTRING CURL MACHINE
12-Failure reps SEATED ABDUCTION MACHINE
30 seconds Rest
HAMSTRING CURL MACHINE
8-12 reps heavy
Keep hips pressed into the pad. Slow 2 count lower.
SEATED ABDUCTION MACHINE
12-Failure reps Moderate-Heavy
Slow 2 counts when bringing legs back together. Alternative- Miniband kickbacks or cable kickback machine.
Cooldown
STANDING CROSS HAMSTRING STRECH
30 seconds
Exhale as you reach hands to floor
DOWN DOG
30 seconds
After peddling out your calves press your heels into the mat
PIGEON
30 seconds each leg
The closer the heel to your body the easier, deepen the stretch by moving the foot away
SUPINE SPINAL TWIST
30 seconds each leg
Keep both shoulders on the mat as your knee sinks lower into the stretch