2.26 Wednesday | Gym

 

I hope you’ve learned to love lower body just as I have. As we’ve been doing lately, the first 2 blocks are your compound movements. Challenge your weight selection, continue to climb if able. Let’s have some fun!

Warm Up

INCLINE WALKING

5 Minutes

Get warm

LEG SWINGS

60 seconds Switch legs halfway

Big loose swings

deep squat

30 seconds

Gently pressing knees out

seated hip openers 90/90

30 seconds

 

Set 1 — 6X

Note- Perform 6 rounds with 40 seconds rest between rounds.

EQUIPMENT
BARBELL

EXERCISES
8-10 reps FRONT SQUAT
40 seconds Rest

FRONT SQUAT

8-10 reps

Elbows high, barbell resting across your shoulders along your collarbone.

Modify- Holding a single DB or use hack squat machine

 

Set 2 — 4X

Note- Perform one exercise as heavy as able for 15 reps. Rest 60 seconds between rounds.

EQUIPMENT
BENCH/BOX
BARBELL

EXERCISES
15 reps HIP THRUST
60 seconds Rest

HIP THRUST

15 reps

Knees at heels in line, toes slightly pointed out. Lift to full extension

 

Superset 3 — 3X

Note- Perform exercises for written reps increasing weight each round if able, reps should take you to failure if weight is appropriately selected. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-12 reps RDL each leg
8-12 reps SUPPORTED STEP UP each leg
60 seconds Rest

rdl

10-12 reps Heavy
I’ll begin with 50lb DBs and climb each around if able

SUPPORTED step up

8-12 reps each leg

I’ll begin with a 30-40lb DB and increase each round if able

Option to use a cable machine

 

Burnout Circuit 4 — 2X

Note- Perform both exercises on the same leg before switching legs. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8 reps BULGARIAN SPLIT SQUAT
10-12 reps UNEVEN BULGARIAN SPLIT SQUAT
60 seconds Rest

BULGARIAN SPLIT SQUAT

8 reps RIGHT LEG
Moderate load I’ll use a pair of 20-30lb DBs

Quick reps. Ensure you are going to full depth

Immediately drop one Dumbbell and continue with reps on the SAME LEG

UNEVEN BULGARIAN SPLIT SQUAT

10-12 reps RIGHT LEG
I’ll use a single 20-30lb DB

Switch legs

 

Cooldown

STAR STRETCH

30 seconds

DOWN DOG

60 seconds

KNEELING HAMSTRING

60 seconds Alt leg

PIGEON

60 seconds each leg

 
Lower Body, Quads & Glutes, StrengthAngela Fales