Week 1 Day 5

• 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 Hip Thrust: 2 warm-up sets of 10-12 reps @ 55-65% 1RM; 5 working sets of 6-12 reps @ 65-85% 1RM #smfbarbellhipthrust #gymmybarbellhipthrust 
Every 2:30 (set a timer) 

• Set 1: 65% 1RM x 12 reps 
• Set 2: 75% 1RM x 10 reps  
• Set 3: 80% 1RM x 8 reps 
• Sets 4-5: 85% 1RM x 6 reps 

 
Accessory
B1. Elevated Barbell Reverse Lunge: 3 sets of 8 reps/leg #smfelevatedbarbellreverselunge #gymmyelevatedbarbellreverselunge 
Notes: Place a weight plate or anything you feel comfortable with to add 2-6 inches of elevation. Your movement should start on the weight plate, and you should descend one foot behind you onto the ground (2-6 inches lower). You can alternate between legs or knock out one side at a time. 
B2. Lateral Band Kickback: 3 sets of 20 reps/leg #smflateralbandkickback #gymmylateralbandkickback 
Notes: Use a higher resistance loop band. 

C1. Dumbell RDL: 3 sets of 8-10 reps #smfdumbbellrdl #gymmydumbbellrdl 
Notes: Aim for 10 reps, but decrease reps if needed (goal is 8 minimum reps - if you can’t reach 8 reps, decrease your weight). 
C2. Sumo Dumbbell Deadlift: 3 sets of 8 reps (heavy), then drop weight 25-50% and complete another 8 reps #smfsumodbdeadlift #gymmysumodbdeadlift 
Notes: Hold weight either at chest levels (like a goblet squat) or in between legs (like a barbell deadlift). 

D1. Barbell Good Morning: 3 sets of 12-15 reps #smfgoodmorning #gymmygoodmorning
Notes: Find a weight that allows you to do 12-15 reps. Make sure your knees are slightly bent and you are engaging your hamstrings for this exercise. You should feel them contracting when weight is being returned to start. If this exercise is too difficult, try using a long loop band instead of a barbell or pre-loaded straightbar. 
D2. Adductor Machine: 3 sets of 12-15 reps, drop weight, then do another 8 reps #smfadductor #gymmyadductor 
Notes: Drop weight by 25-50%. 
D3. Abductor Machine: 3 sets of 12-15 reps, drop weight, then do another 8 reps #smfabductor #gymmyabductor 
Notes: Drop weight by 25-50%. 
 

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Cardio: No programmed cardio today! 

Core: Equipment Needed - yoga mat, yoga ball, pull-up bar 
4 sets
A1. Hanging Knees to Chest x 15 reps #smfhangingkneestochest #gymmyhangingkneestochest  
Notes: If this is too difficult, try single-leg knees to chest. If this isn’t challenging enough, try “Hanging Leg Raise” or “Toes to Bar.”   
A2. Yoga Ball Sit-Ups x 15 reps #smfyogaballsitups #gymmyyogaballsitups 
A3. Yoga Ball Elbow Plank x 30 seconds #smfyogaballelbowplank #gymmyyogaballelbowplank  
REST 2:00 after each set

Cool-Down Suggestions

• Treadmill (low speed) 
• Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT