Does not have to be heavy weight. We do this to teach our body how to properly engage our glutes.
Squats
3×5
Big emphasis on form. Don’t compromise form to go heavier. We only do 5 reps per set, so aim to perfect each rep. As the weeks go by, you can add some weight to lift heavier.
Lying Leg Curl
3×12
Squeeze the hamstrings to do the work.
Neutral Grip Pulldown
3×10
Pull the elbows down.
Wide Grip Cable Seated Row
3×12
Control the movement (don’t use momentum). Big stretch at the bottom.
Cable Fly
3×12
Squeeze the pecs together. Control the weight on the negative.
Captain’s Chair Leg Raise
3×10
Don’t use momentum. Slowly lower the legs on the way down.
Crunches
3×15
Don’t use your arms to raise your head (I prefer to float my hands beside my head). Focus on squeezing the abs.
Total Sets: 24
Day 2 – Push Focus
Exercise
Sets x Reps
Notes
Face Pull
3×20
Don’t go heavy. We do these to warm up the shoulders.
Dumbbell Bench Press
3×8
Remember to retract the scapula and have a solid base. Control the weight on the way down.
Seated Dumbbell Shoulder Press
3×12
Bring the weight down until your arms are just below parallel to the ground.
Dumbbell Step-Ups
3×8
Squeeze the glute at the top (the side that is doing the work).
Dumbbell Romanian Deadlift
3×12
Focus on pushing your hips back, and drive from the glutes to come back up. You don’t need to go super low (just below the knee is fine).
Cable Reverse Fly
3×15
Super light weight. Focus on squeezing the rear delts (back of the shoulders).
Straight-bar Tricep Pushdown
3×12
Keep your elbows static beside your body (don’t let it move). Squeeze your triceps at the bottom.
Standing Oblique Crunches
2×15
Doesn’t have to be big movements. Big squeeze at the top.
Plank
2×1:00
Don’t let your hips dip. If you can’t plank for 1 minute, do as much as you can.
Total Sets: 25
Day 3 – Pull
Exercise
Sets x Reps
Notes
Lat Pulldown
4×8
Pull with the pinkies. Drive your elbows back and down.
Single Arm Dumbbell Row
4×10
Pull from a solid stance. Once you understand the basic form, you can go pretty heavy on these. A little bit of momentum to pull up is fine.
Incline Dumbbell Press
3×12
Set bench to about 30 degree incline. Remember to retract the scapula and have a solid base. Control the weight on the way down.
Dumbbell Lateral Raise
3×15
Stick to lighter weights. Arms slightly bent. Control the movement. Try not to shrug your shoulders (your traps will want to take over).
Dumbbell Curl
2×12
Keep the elbows static beside the body. Squeeze the biceps at the top. Don’t use momentum.
Hammer Curl
2×8
Keep the elbows static beside the body. Squeeze the biceps at the top. Don’t use momentum.
Standing Calf Raises
3×12
Control the movement (don’t use momentum). Big stretch at the bottom.
Captain’s Chair Leg Raise
2×10
Don’t use momentum. Slowly lower the legs on the way down.
Crunches
2×15
Don’t use your arms to raise your head (I prefer to float my hands beside my head). Focus on squeezing the abs.
