12.16 Monday | Gym
You are doing amazing, keep up the momentum. Movement will reduce lingering soreness. Today is lower body Glutes and Hamstrings, our second leg day this week!
Warm Up
INCLINE WALKING
10 Minutes
Get warm, break a sweat even.
WALL FACING LEG SWING
60 seconds Switch legs halfway
Big loose swings, 30 seconds on each leg
LOW LUNGE CROSSBODY TWSIT
60 seconds Alt legs
Alt reaching arms on the same leg. Gaze follows your hands to the ceiling
SEATED HIP OPENER 90/90
60 seconds
Alt directions massaging your hips forward and back
Activation Set 1 — 1X
Note- Perform movements slowly with control one after another.
If desired this set can be performed 2 rounds through.
EQUIPMENT
MINIBAND
EXERCISES
12 reps MINIBAND SQUAT + SIDE STEP
15 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
15 reps MONSTER WALKS
MINIBAND SQUAT + SIDE STEP
12 reps (count each squat)
Sit down into a squat, step sideways creating as much resistance in the band as able.
45 DEGREE STANDING SIDE LEG LIFT
15 reps each leg
Keep your hips square as you kick up, toe pointing slightly out
MONSTER WALKS
15 reps
Take 3 slow controlled steps to the left, 3 steps to the right
Set 2 — 4X
Note- Perform one exercise with 60 seconds of rest. Work at a Heavy load and increase if able to maintain rep range. Hips should shift straight back, with the hands shaving down the front of the thighs, down to top or mid shin.
EQUIPMENT
SMITH MACHINE
*or Barbell
EXERCISES
10-12 reps RDLS
60 seconds Rest
RDLs
10-12 reps Heavy, Build each round
If you’d prefer, advance with a barbell or use DBs to Modify
Set 2 — 3X
Note- Perform exercises back to back immediately going into the KAS Hip thrust. This is a quicker, shorter range of motion thrust. Rest 60 seconds between rounds.
EQUIPMENT
BENCH
BARBELLS
EXERCISES
10-15 reps B STANCE HIP THRUST each leg
12-Failure reps KAS HIP THRUST
60 seconds rest
B STANCE HIP THRUST
10-15 reps each leg
The heel is placed to provide balance for the working leg
Modify with the use of dumbbells
kas hip thrust
12-Failure reps
This is a shorter range of motion, dont lower all the way down
If you have access to a pad or towel it will make this more comfortable on your pelvis
Superset 3 — 3X
Note- Perform movements back to back. If you need to increase your rest to increase your load please do so. Rest 60 seconds between rounds.
EQUIPMENT
BENCH/BOX
DUMBBELL
EXERCISES
6-10 reps SUPPORTED STEP UP each leg
8-10 reps SUMO SQUAT 2 PULSE
60 seconds Rest
supported STEP UP
6-10 reps each leg
Option to use the cable vs a DB to advance movement.
Take a slight hinge in your chest, AVOID bouncing off the bottom foot.
SUMO SQUAT 2 PULSE
8-10 reps
Feet wider than shoulder width, toes pointing slightly out
Set 4 — 4X
Note- Perform one exercise with 30 seconds rest.
EQUIPMENT
HAMSTRING CURL
EXERCISES
10-12 reps LYING HAMSTRING CURL
30 seconds Rest
lying hamstring curl
10-12 reps Heavy as able
Keep hips down as you curl heels near to the back of the thighs
Cooldown
STANDING CROSS HAMSTRING STRETCH
60 seconds Alt legs
Bend your knees as much as needed
DOWN DOG
30 seconds
Peddle out your heels before pressing them into the mat
PIGEON
60 seconds each leg
The more square the foot to the bottom of the mat the more challenging. Build up to that.
SUPINE SPINAL TWIST
60 seconds each side
Learn to love this one! Slow, deep breathes as you twist deepens