12.30 Monday | Gym
Hello Monday! We’ve got a lot of unilateral (single leg) work today, Great for building strength, preventing imbalances, improving stability and keeping things challenging. It’s time to work!
Warm Up
WALKING WARM UP
10 minutes
I like to take 5-10 minutes to walk and get warm. Fit in what you can
WALKOUT
30 seconds
Hold plank for an extra count before reversing the movement
LOW LUNGE CROSSBODY TWIST
60 seconds
Alt reaching arm and reaching leg
leg swings
30 seconds each leg
Big loose swings
seated hip openers 90/90
30 seconds
Moving slowly as you shift from side to side
Activation Superset 1 — 2X
Note- Perform exercises back to back. Slow controlled reps. Activation for the glutes and hamstrings. Repeat 2 rounds.
EQUIPMENT
MINIBAND
MAT
EXERCISES
30 reps MINIBAND SIDE STEP TRAVELING
10 reps SINGLE LEG FLOOR BRIDGE each leg
Repeat 2 rounds
miniband side step traveling
30 reps total
Sit down low into a squat, take a wide step to the side creating as much resistance as able.
SINGLE LEG FLOOR BRIDGE
12 reps each leg
Staying on one leg for all reps
Superset 2 — 3X
Note- Perform one exercise after the other on the same leg with 60-90 seconds rest between rounds. Increase weight when able.
EQUIPMENT
SMITH MACHINE
EXERCISES
10 reps LONG STRIDE SPLIT STANCE
Immediately into…
3 reps REVERSE LUNGE PULSE
Rest 30 seconds Switch legs
Rest 60 seconds
long stride Reverse lunge smith machine
10 reps Heavy each leg
Build in weight each round
Pressing off the front foot to move to standing
Go IMMEDIATELY into the pulse on the same leg before switching
REVERSE LUNGE HOLD WITH PULSE smith machine
3 slow reps
Keep that back knee nice and low, core braced, small and controlled pulses
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Working with moderate load. Controlled reps.
EQUIPMENT
BARBELL
BENCH
MINIBAND
EXERCISES
8-12 reps B STANCE HIP THRUST each leg
12 reps ELEVATED clam
30 seconds rest
b stance hip thrust barbell
8-12 reps each leg Moderate
Modify with DBs
Upper back on bench, heel is placed to help stabilize the hips will working leg holds the load
ELEVATED CLAM
12 reps each leg
Band is optional
Slow reps, hips remain stacked over one another. Pause at the top for 2 counts
Set 4 — 4X
Note- Perform one exercise building in weight each round. Rest 30-60 seconds between rounds.
EQUIPMENT
SEATED HAMSTRING CURL MACHINE
EXERCISES
12 reps SEATED HAMSTRING CURL
30-60 seconds Rest
SEATED HAMSTRING CURL
12 reps Moderate Heavy
Building in weight
Controlled reps. Be sure to curl to full contraction.
Optional Set 5 — 2X
Note- Rest 30 seconds between rounds.
EQUIPMENT
ABDUCTION MACHINE
EXERCISES
12-15 reps SEATED ABDUCTION MACHINE
Rest as needed
SEATED ABDUCTION MACHINE
12-15 reps Heavy as able
Cooldown
START STRETCH
30 seconds
Exhale as you reach opposite hand to opposite leg
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
Sit deep into a squat. Exhale as you send your hip up
DOWN DOG
30 seconds
ALT. RUNNERS LUNGE
30 seconds
PIGEON
60 seconds
Hold each leg. As a beginner start with your heel closer to you, move it further away as you advance.
SUPINE SPINAL TWIST
60 seconds each leg
Sink into this stretch! I love it!