Week 1 Day 3
Warm-Up Suggestions- Treadmill (low speed)
- Stair Climber (low speed)
- Lateral Band Walk
- Banded Good Morning
- Superman Lunge
- Bodyweight Glute Bridge
- Leg Throws
- Cossack Squat
Strength
A1. Barbell Front Squat: 2 warm-up sets of 8-10 reps @ 55-65% 1RM; 4 working sets of 5-8 reps @ 70-80% 1RM #smfbarbellfrontsquat #gymmybarballfrontsquat
Every 2:30
- Set 1: 70% 1RM x 5 reps
- Set 2: 75% 1RM x 4 reps
- Set 3: 80% 1RM x 3 reps
- Set 4: 80% 1RM x 3 reps
Accessory
B1. Leg Press: 4 sets of 8-12 reps #smflegpress #gymmylegpress
Notes: Place feet shoulder-width apart. Increase weight with every set.
B2. Single-Leg Dumbbell RDL: 4 sets of 8 reps/leg #smfsinglelegrdl #gymmysinglelegrdl
Notes: Hold dumbbell in the same hand as leg or the opposite - whichever feels more comfortable. Hold onto machine or wall for balance with opposite hand.
C1. DB Goblet Squat, Heels Up: 4 sets of 8 reps, then drop weight by 50% and perform 8 more reps #smfgobletsquatheelsup #gymmygobletsquatheelsup
Notes: Grab a weight plate and place on the ground. Heels should be on weight plate, while toes are on the ground.
C2. Leg Extension Machine: 4 sets of 12-15 reps #smflegextension #gymmylegextension
Notes: Increase weight every set while reducing reps if needed (minimum of 12 reps).
D1. Adductor Machine: 4 sets of 12-15 reps, drop weight, then do another 8 reps #smfadductor #gymmyadductor
Notes: Drop weight by 25-50%.
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Cardio: No programmed cardio today! If you love cardio, please feel free to add your own cardio option today. Remember - this is your journey, your body, and your experience!
Core: Equipment Needed - ab crunch machine, yoga mat, ab wheel
3 sets
A1. Abdominal Crunch Machine x 10 #smfabdominalcrunchmachine #gymmyabdominalcrunchmachine
Notes: Pick a heavy weight.
A2. Ab Wheel Rollout x 8 reps #smfabwheelrollout #gymmyabwheelrollout
A3. Extended Sit-Ups x 10 reps (with plate) #smfextendedsitup #gymmyextendedsitup
REST 1:30 after each set
Cool-Down Suggestions
- Treadmill (low speed)
- Stretch/Yoga
Designed By: Sadie Meyer, MS, RDN, CPT
