Monday, June 27, 2016

Monday, June 27th Workout - Leg Day - Thighs, Glutes and Hips

Leg day went really well today. Both the knee and the hip held up well with only a little bit of pain. I also added the plank but could only hold it for 32 seconds today :/

Leg Day - Thighs, Glutes and Hips - 55 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 3 sets of 20
going back and forth with
Monster Walk (23 steps each way) using orange band (35-40 lbs) - 3 sets back and forth

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 reps,
5lb dumbbell - 15 reps, 3lb dumbbell - 20 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 reps,
5lb dumbbell - 15 reps, 3lb dumbbell - 20 reps

Heavy Weighted Squat holding 20 lb dumbbells - 4 sets of 12 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 2 sets of 12 reps

Plank - 32 seconds

Cool Down:
Full Body Stretch

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