12.26 Thursday | Home
Warm Up
BODYWEIGHT WARM UP
3 Minutes
Perform bodyweight movements of your choosing for 3-5 minutes
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
CHAIR/BENCH
EXERCISES
15 reps SEATED ABDUCTION
30 seconds Rest
SEATED ABDUCTION
15 reps Moderate
Option to take a slight hinge forward to place more tension in your glutes
Circuit 2 — 4X
Note- Perform movements back to back with 90 seconds of rest. Four rounds increasing weight each round if able.
EQUIPMENT
SMITH MACHINE
EXERCISES
8-10 reps BULGARIAN SPLIT SQUAT GLUTE FOCUSED SM each leg
15 reps RDL
20 reps KAS HIP THRUST DB
90 seconds Rest
UNEVEN BULGARIAN SPLIT SQUAT
8-10 reps each leg Heavy Build each round if able
Slow 2 count lower pressing into that front foot to press to standing
rdl
15 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
Circuit 3 — 3X
Note- Perform one movement after another with 60 seconds between rounds. Working near to failure with each movement.
EQUIPMENT
SLIDER HAMSTRING CURL
DUMBBELLS
MINIBAND
EXERCISES
10 reps SUMO SQUAT 2 PULSE
10-12 reps SLIDER HAMSTRING CURL
12-15 reps ELEVATED CLAM each side
60 seconds Rest
SUMO SQUAT 2 PULSE
10 reps
Take this to burnout, tight controlled pulses. Wider than shoulder width stance, toes slightly turned out.
SLIDER HAMSTRING CURL
10-12 reps
Option to use a ball, towels or paper plates depending on your surface at home
elevated clam
12-15 reps each side
Hold the top for an extra count before lowering. Imagine yourself between two sheets of glass, neck, spine and butt in line with one another
Set 4 — 3X
Note- Perform one movement. Rest 30 seconds between rounds. Working to failure at moderate load each round.
EQUIPMENT
LONG BAND
EXERCISES
12-16 reps KICKBACK LONG BAND each leg
30 seconds
KICKBACK long band
12-16 reps each leg
Toe out with the kicking leg. Slight pause at the top
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