Week 3 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 Hip Thrust: 2 warm-up sets of 10-12 reps @ 55-65% 1RM; 5 working sets of 6-12 reps @ 70-85% 1RM #smfbarbellhipthrust #gymmybarbellhipthrust
Every 2:30 (set a timer)
- Set 1: 70% 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
- Optional: 87.5% 1RM x 4-6 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. Abductor Machine: 3 sets of 12-15 reps, drop weight, then do another 8 reps #smfabductor #gymmyabductor
Notes: Drop weight by 25-50%.
C1. Sumo DB RDL: 3 sets of 8-10 reps #smfsumodumbbellrdl #gymmysumodumbbellrdl
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. Lateral Band Kickback: 3 sets of 20 reps/leg #smflateralbandkickback #gymmylateralbandkickback
Notes: Use a higher resistance loop band.
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%.
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Cardio: No programmed cardio today!
Core: Equipment Needed - ab crunch machine, yoga mat, kettlebell
3 sets
A1. Abdominal Crunch Machine x 15 reps #smfabdominalcrunchmachine #gymmyabdominalcrunchmachine
A2. Single-Arm Farmer’s Carry x 45 seconds/side #smfsinglearmfarmerscarry #gymmysinglearmfarmerscarry
A3. V-Ups x 15 reps #smfvup #gymmyvup
REST 2:00 after each set
Cool-Down Suggestions
- Treadmill (low speed)
- Stretch/Yoga
Designed By: Sadie Meyer, MS, RDN, CPT
