3.17 Monday | Home
Workout not just to change your body, but to strengthen your body, your mind, uplift your spirit, and unlock your potential. It's not about perfection—it's about progress
Warm Up
bodyweight cardio
3 Minutes
Perform any cardio of your choosing. Move for 3 minutes. Get warm!
LEG SWINGS
30 seconds Alt legs
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 1 — 4X
Note- Perform one exercise, increasing in weight. You should be reaching failure at 12 reps if working at the correct load.. Rest 60 seconds between rounds.
EQUIPMENT
BENCH/BOX
DUMBBELLS
EXERCISES
8-12 reps GLUTE EMPHASIS STEP UP each leg
60 seconds
GLUTE EMPHASIS STEP UP
8-12 reps Moderate
Build weight as able
Think of this more as a “step down” slow controlled lower keeping the weight in the elevated foot throughout the entire movement. Avoid bouncing off the floor
Superset 2 — 3X
Note- Perform movements back to back with 60 seconds between rounds. The step up is a challenging move, slow down.
EQUIPMENT
BOX/BENCH
DUMBBELLS
EXERCISES
12-15 reps HIP THRUST
10-15 reps KB/DB SUMO SQUAT
60 seconds Rest
HIP THRUST
12-15 reps Heavy
Build if able
Option to use a a heavy single DB across the center of your pelvis. Push through your heels, pause and squeeze at the top.
KB/Db SUMO SQUAT
10-15 reps
Feet wider than shoulder width. Toes slightly pointed out. Shift your hips back and lower the weight down directly under you.
Superset 3 — 3X
Note- Perform exercises back to back working at a heavy load for the RDLs.. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH/BOX
MINIBAND
EXERCISES
12 reps RDL
10 reps MINI BAND CURTSY LUNGE + HIP ABDUCTION Each leg
30 seconds Rest
rdl dbs
12 reps
Option to perform on a lying hamstring machine or RDLs with a pair of DBs
MINIBAND CURTSY LUNGE + HIP ABDUCTION
10 reps Each side
Slow controlled abduction with that band, avoid dipping into your standing leg when you kick.
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