Getting this week off to a great start with a killer strength training routine! This morning I was too unorganized to get my butt to the gym – it was one of those times when I wanted to go and lift heavy, but I also remembered this week is pretty busy and today would be the only day I have to film … so I came up with a great workout for us all 😀
In order to make sure everyone can perform the exercises effectively, I spent a little time going over a couple of lesser known exercises to help you understand the movements. Some of you may already know these, but I wanted to cover them for anyone who needs more tuition. Hopefully it doesn’t take away from the workout flow.
Complete 3 sets of exercise 1 and then perform 2 Supersets of exercises 2a and 2b.
1. Bulgarian Split Squat: 3×8 reps (each leg)
2a. *Single-Leg Hip Thrust: 2×12-15 reps (each leg)
2b. Inverted Row: 2×12-15 reps <== and row would do
* If you are new to this exercise, I highly recommend you read through my tutorial on proper progressions for the Hip Thrust.
Complete 3 sets of exercise 3 and then perform 2 Supersets of exercises 4a and 4b.
3. **Jefferson Deadlift: 3×8 reps (each direction) <== any deadlift will do
4a. Military Press (double or single): 2×8-12 reps
4b. Bent-Knee X-Band Walk (side to side): 2×30 seconds <== Frog Pumps would be a good alternative
** For more information about rotational/odd lifts, I advise folk to read this great article by David Dellanave of how to restore movement in the spine. If you don’t have 2 KBs of the same weight, you can substitute this with the Rotational Deadlift (as seen in the article) or Body Weight equivalent.
Set your Gymboss Classic Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort! Complete 2 rounds of the following 4 exercises:
- Jump Squats
- Double KB/Heavy-ass Swings
- More Double KB/Heavy-ass Swings!