Monday, September 3, 2018

Monday, September 3rd Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Stretch

This is my second week working out and I had a great leg workout after a well deserved rest day yesterday.  Unfortunately, like last time, my legs were so exhausted by the time I was done that cardio didn't happen (although I did manage 4 minutes of it before I gave up) but tomorrow I'll do Abs Day B and definitely some cardio!

Leg Day B - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 24 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Hip
Lateral Hip/Leg
Glutes
Hamstring
Quads
Calves

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Glute Bridge - 12 reps

Glutes, Quads, Hamstrings & Calves: 53 Minutes

Heavy Weighted Dumbbell Squat (dumbbell held at center of chest) -  3 sets x 15 reps: 3 x 15 lbs

Single Leg Dumbbell Deadlift - 3 sets x 15 reps: 3 x 8 lbs (per side) holding back of chair

Heavy Weighted Dumbbell Glute Bridge - 3 sets x 15 reps: 3 x 25 lb plate

Reverse Clam Shell with Thigh Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps: 3 x bodyweight (per side)

Anchored Band Hip Adduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Hip Abduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Pull Through w/tricep rope - 3 sets x 15 reps: 3 x 30 lb band (doubled over)

Standing Step Bench Calf Raise - 3 sets x 15 reps - holding wall anchor

Full body Stretch - 21 Minutes

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