2.10 Monday | Gym
Happy Monday, Glutes and Quads on the menu today. It’s a big week for celebrating with family and friends be sure to fit in time for yourself. Let’s have some fun!
Warm Up
INCLINE WALKING
5 Minutes
Option to increase time or perform another variation of cardio. Get warm
LEG SWINGS
30 seconds
Switch legs halfway
ALT. RUNNERS LUNGE
30 seconds Alt legs
seated hip opener
30 seconds
Alt directions
CNS Prep Circuit 1 — 1X
Note- This block is designed to prime the body for load.
EQUIPMENT
MAT
SINGLE KB/DB
EXERCISES
10 reps FLOOR BRIDGE REACH Alt. Directions
20 reps SINGLE LEG FLOOR BRIDGE each leg
0 reps GOBLET SQUAT
FLOOR BRIDGE REACH STRETCH
10 reps/reaches
SINGLE LEG FLOOR BRIDGE
20 reps each leg
GOBLET SQUAT
20 reps Light SLOW load
Set 2 — 4X
Note- Be sure to do 2-3 warm up sets before beginning with your starting weight. Perform one exercise with 40 seconds rest between. Work at a Moderate to Heavy load allowing you to maintain 10 reps and stay within the suggested rest period. This is challenging on the lungs and legs.
EQUIPMENT
BARBELL
EXERCISEDS
10 reps FRONT SQUAT
40 seconds Rest
FRONT SQUAT
10 reps Moderate-Heavy
Modify by holding a single KB or DB at chest height
Superset 3 — 3X
Note- Perform exercises back to back. Rest 60 seconds between round. You should be working to failure in the KAS Hip thrusts. Even though the range of motion is shorter, do not skip out on the load.
EQUIPMENT
BENCH
BARBELL
MINIBAND
EXERCISES
8-12 reps B STANCE HIP THRUST each leg
15-20 STANDING LEG LIFT
60 seconds Rest
b stance Hip THRUST
8-12 reps Heavy each leg
Using that extended leg as a stabilizer. Hold the top of the motion for an extra count before lowering.
STANDING LEG LIFT
15-20 reps each leg
Avoid dipping in the standing hip when you kick up. Height is not as important as control.
Superset 4 — 3X
Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase weight if able to stay in the suggested rep range for the BSS.
EQUIPMENT
SMITH MACHINE
BENCH
EXERCISES
10-12 reps BULGARIAN SPLIT SQUAT SMITH MACHINE each leg
8 reps COPENHAGEN PLANK BENT LEG SIDE ADDUCTIONS each leg
60 seconds Rest
BULGARIAN SPLIT SQUAT SMITH MACHINE
10-12 reps each leg, Heavy
Option to use free stranding barbell or modify with dumbbells
COPENHAGEN PLANK BENT LEG SIDE ADDUCTIONS
8 reps each leg
Option to HOLD vs perform addictions
Burnout Set 5 — 2X
Note- Perform bodyweight walking lunges as quickly as possible. Rest 15 seconds. Then grab a light to moderate load and perform 60 seconds of Walking Lunges. Work for the full 60 seconds. Do not compromise form or depth for speed. Rest 30 seconds. Repeat 2 rounds.
EQUIPMENT
DUMBBELLS (Light to Moderate)
EXERCISES
60 seconds BODYWEIGHT WALKING LUNGES
15 seconds Rest
60 seconds WALKING LUNGES (weighted)
30 seconds Rest
Repeat 3 rounds
BODYWEIGHT WALKING LUNGES
60 seconds
Perform as many reps as possible in 60 seconds.
WALKING LUNGES
60 seconds Light to Moderate I’ll use a pair of 15-20lb DBs
Quick reps
Cooldown
STANDING QUAD STRETCH
60 seconds Alt legs
STAR STRETCH
30 seconds Alt sides
HIP AND ANKLE OPENER
30 seconds
FIGURE 4 LEG STRETCH
60 seconds Each leg