3.10 Monday | Home
Abductors glutes and hamstrings today. Let’s get after it.
Warm Up
BODYWEIGHT CARDIO WARM UP
3 Minutes
Get warm, perform any bodyweight 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
DUMBBELLS
BENCH
EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds Rest
BULGARIAN SPLIT SQUAT GLUTE
8-12 reps each leg Heavy
Take a slight lean forward allowing the bar to rest lower on your back
Set 2 — 4X
Note- Perform reps slowly with a 2-3 count lower. Build weight if able. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
12-15 reps SUMO DEADLIFT
60 seconds Rest
sumo deadlift
12-15 reps Heavy
Slow 3 count lower. Shifting your hips straight back and shins near the bar
Superset 3 — 3X
Note- Perform movements back to back.. Rest 60 seconds between rounds
EQUIPMENT
BENCH/BOX
DUMBBELLS
MINIBAND
EXERCISES
15-20 reps KAS HIP THRUST
12-Failure SINGLE LEG HIP THRUST each leg
60 seconds Rest
KAS HIP THRUST DB
15-20 reps Heavy
Option to use a pair of DBs 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.. No rest between rounds
EQUIPMENT
MAT
EXERCISES
5 reps FLOOR BRIDGE WALKOUT
25 reps FLOOR BRIDGE MINIBAND ABDUCTIONS
No Rest
Floor Bridge Walkout
10-15 reps
Keep hips pressed into the pad. Slow 2 count lower.
FLOOR BRIDGE MINIBAND ABDUCTIONS
25 QUICK reps
Hips remain elevated during all reps
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