1.9 Thursday | Gym
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
5 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
30 seconds
Alt reaching arm and reaching leg
leg swings
30 seconds each leg
Big loose swings
SINGLE LEG FLOOR BRIDGE
30 seconds each leg
Staying on one leg for all reps
Superset 1 — 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
Switch Legs
Set 2 — 3X
Note- Perform one exercises building in weight each round if able. Rest 30 seconds between rounds. .
EQUIPMENT
DUMBBELLS
EXERCISES
12-15 reps SUMO DEADLIFT
30 seconds rest
sumo deadlift
12-15 reps Moderate to Heavy
Shift your hips back and shave your shins with the weights. Feet wider than shoulder width, toes slightly pointed out.
Set 3 — 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.
Core Circuit 4 — 3X
Note- Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
16 reps SINGLE LEG JACKKNIFE each side
16 reps TUCK IN
10 reps SIDE PLANK CRUNCH each side
Rest as needed
SINGLE LEG JACKKNIFE
16 reps each side
Modify by keeping the bottom leg bent on the floor. Advance by extending that leg as seen in the video
tuck in
16 reps
Modify by bending legs and/or extending them out higher
SIDE PLANK CRUNCH
10 reps each side
Modify by bending the bottom knee and placing it on the mat
Cooldown
START STRETCH
30 seconds
Exhale as you reach opposite hand to opposite leg
DOWN DOG
30 seconds
ALT. RUNNERS LUNGE
30 seconds
PIGEON
30 seconds
Hold each leg. As a beginner start with your heel closer to you, move it further away as you advance.
SUPINE SPINAL TWIST
30 seconds each leg
Sink into this stretch! I love it!