BLOCK 2
2 Weeks
Add weight on all exercises on week 2
DAY 1
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
FROG STANCE RACK PULL
*Just below knee
3x15 reps
GHD
4x15
*Set these up so your knees are way back, so its all hammy and not a lot of low back
KB SWINGS
4 sets of 1 minute
*Use band to pull the hips back
DB SINGLE LEG RDL
3x15 reps
PRONE GLUTE KICKBACK + BAND
3x20 reps
SINGLE LEG HIGH LEG GLUTE BRIDGE
3x20 reps
BAND LEG CURLS
3x25 reps
DAY 2
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
TEMPO BENCH PRESS
4x5 reps
5 seconds down, 5 seconds up
CLOSE-GRIP BENCH PRESS
2x25 reps
3 SET SUPERSET
Incline DB Pec Fly: 15 reps
Push-up on Bench (wide): 20 reps
3 SET SUPERSET
Single Arm Tricep Pushdown: 12 reps
Regular Pushdown: 25 reps
BAND PUSHDOWNS
4x20 reps
Every 5 reps, 5 second isometric
ROCKY ABS
3x20 reps
DAY 3
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
CIRCUIT DAY
Start with 10 minute belt squat march
**PICK A CIRCUIT**
3 TIMES THROUGH
Push-ups: 15 reps
Hanging Leg Lifts: 15 reps
Jump Squats: 10 reps
Banded Face Pulls: 20 reps
OR
3 TIMES THROUGH
Banded Leg Curls: 20 reps
Burpees: 10 reps
Side Bend Abs: 15 reps
Band Over Neck Good Mornings: 15 reps
OR
3 TIMES THROUGH
Mountain Climbers: 30 seconds
Plank: 1 minute
Crunches: 15 reps
Banded Pushdown: 20 reps
DAY 4
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
BOX SQUAT
3x15 reps
*Switch bar whenever you want
NARROW BELT MARCH
4x1 minute
*Use cable pulling forward so you are in the back of the machine
3 SET SUPERSET
Elevated Heel 1/4 Squat Isometric: 45 seconds
Leg Extensions: 15 reps
SIDE LUNGES W/ DB
4x15
STRAIGHT LEG HIP SWING
2x25 reps
*Put ankle attachment on a low cable and do straight leg hip swing
STIR THE POT
4x15 each way
DAY 5
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
SEATED BARBELL OVERHEAD PRESS
4x20 reps
ALTERNATING ARM DB OVERHEAD PRESS
4x30 seconds
3 SET SUPERSET
Cable Rows: 15 reps
DB Side Raise: 20 reps
3 SET SUPERSET
Single Arm Cable Crossover Side Raise: 15 reps
Lat Bar Face Pulls: 20 reps
3 SET SUPERSET
Arnold Press: 15 reps
Bent Over DB Rear Delt: 25 reps
CABLE ROTATION ABS
4x20 reps
