Week 1 Day 1

• 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 Back Squat: 2 warm-up sets of 8-10 reps @ 50-60% 1RM; 4 working sets of 5-8 reps @ 70-80% 1RM #smfbarbellbacksquat #gymmybarballbacksquat
Every 2:30 (Yes, set your timer!)

• 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. Barbell RDL: 3 sets of 6-8 reps #smfbarbellrdl #gymmybarbellrdl
Notes: Start with 8 reps and continue to add weight each set while decreasing reps if needed (minimum 6 reps). 
B2. Leg Curl Machine: 3 sets of 12-15 reps #smflegcurlmachine #gymmylegcurlmachine
Notes: Heavy weight. 

C1. Smith Machine Reverse Lunge: 3 sets of 8-12 reps per leg #smfsmithmachinereverselunge #gymmysmithmachinereverselunge
Notes: Start with a comfortable weight for the first set of 12 reps, then increase weight every set and decrease reps if needed (minimum 8 reps).
C2. Yoga Ball Leg Curl: 3 sets of 8-12 reps #smfyogaballlegcurl #gymmyyogaballlegcurl
Notes: If you can’t perform a leg curl, use the yoga ball to hold an extended position for 30 seconds. 

D1. Banded Good Morning: 3 sets of 15-20 reps #smfbandedgoodmorning #gymmybandedgoodmorning
Notes: Find a resistance band that allows you to do 15-20 reps. 
D2. Hip Extension: 3 sets of 12-15 reps #smfhipextension #gymmyhipextension
Notes: For an extra challenge, add a band or hold a weight plate to your chest. 
 

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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 - kettlebell, yoga mat 
3 sets
A1. Overhead Kettlebell March x 20 reps/side #smfoverheadkettlebellmarch #gymmyoverheadkettlebellmarch 
Notes: Pick a heavy weight. 
A2. Lying Leg Raise x 15 reps #smflyinglegraise #gymmylyinglegraise
A3. Kettlebell Extended Russian Twist x 24 total reps #smfkettlebellrussiantwist #gymmykettlebellrussiantwist 
REST 2:00 after each set

Cool-Down Suggestions

• Treadmill (low speed) 
• Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT