1.3 Friday | Gym

Grab a sweat-sister and get after this one!

Warm Up

INCLINE WALKING

5 Minutes

Get warm. I like to walk at a 10-12 incline for 5-10 minutes

low lunge crossbody twist

30 seconds Alt reaching arm and forward leg

DEEP SQUAT + HAMSTRING

30 seconds

ADDUCTOR LUNGE

60 seconds Switch halfway

CNS Prep Superset 1 — 2X

Note- Perform exercises back to back. Slow controlled reps. Repeat 2 rounds.

EQUIPMENT
KB

EXERCISES
5 reps CLEAN TO GOBLET HOLD MARCH
16 reps KB SWING
No Rest. Repeat 2 rounds.

CLEAN TO GOBLET HOLD MARCH

5 reps

I’ll use a 30-35lb KB

KB SWING

16 reps

I’ll use a 30-35lb KB

Explosively using your hips to propel the weight to chest height. Maintain a soft bend in your knees, this is not a squat its a hinge.

Set 2 — 4X

Note- This is your first working set. Perform one exercise building in weight each round. This should be your heaviest set of the entire workout. Rest 90 seconds between rounds.

EQUIPMENT
BARBELL

EXERCISES
12 reps RDL/BARBELL DEADLIFT
90 seconds Rest

RDL BARBELL DEADLIFT

12 reps Heavy

Option to modify with a pair of DBs
Shift your hips straight back as you shave the bar down the front of your legs to mid shin

Set 3 — 3X

Note- Perform one exercise building in weight. Rest 60 seconds between rounds.

EQUIPMENT
LEG PRESS

EXERCISES
8-12 reps LEG PRESS
60 seconds Rest

LEG PRESS

8-12 reps Heavy as able

Continue to build weight if surpassing the written rep range

Superset 4 — 3X

Note- Perform one exercise building in weight. Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELLS
*optional KB

EXERCISES
12-15 reps SUMO SQUAT
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
30 seconds Rest

Sumo SQUAT

12-15 reps Heavy

Option to use a heavy pair of DBs or a heavy single

FRONT FOOT ELEVATED CURTSY LUNGE

12 reps Alt leg

I’d use a pair of 25-35 lb DBs

The elevation increasing range of motion making this more challenging

Superset 5— 3X

Note- These are bodyweight movements go for burnout. Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
HYPEREXTENSION MACHINE
MINIBAND

EXERCISES
12-16 reps GLUTE HYPEREXTENSION
16 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
30 seconds Rest

GLUTE HYPEREXTENSION

(Rounded back bodyweight)

12-16 reps

45 DEGREE STANDING SIDE LEG LIFT

16 Slow reps each leg

Cooldown

STANDING CROSS HAMSTRING STRETCH

30 seconds Alt legs

ALT. RUNNERS LUNGE