March 2022: ShenaniGAINS

March 2022: ShenaniGAINS

ShenaniGAINS   ShenaniGAINS STRENGTH 1. Front loaded dumbbell squat 4 x 6-8 Rest  2 minutes Suggested filler: T-spine extension off of medicine ball 2A. Dumbbell step ups  3 x 6-8 RL 2B. Stability ball rollout 2-3 x 8-10 Rest 60 seconds 3A. 1-racked single leg sit to...
December 2021: Merry Glutemas

December 2021: Merry Glutemas

Merry Glutemas   Merry Glutemas STRENGTH 1. Dumbbell hip thrust 3 x 10-12 Rest 60-90 seconds 2. 1-racked split squat 3 x 6-8 RL Rest 30-60 seconds between sides 3A. Heels elevated goblet 1.5 squats 3 x 8-10 3B. Single leg bridge with foot on wall 3 x 8-10 RL Rest 60...
November 2021: Apple Bottom

November 2021: Apple Bottom

Apple Bottom   Apple Bottom STRENGTH 1. Dumbbell Romanian deadlift 3-4 x 4-8 Rest 2 minutes Suggested filler: Half kneeling wall rainbow with rotation x 5-10 RL 2A. Suitcase reverse lunge 3 x 8-10 RL 2B. Feet elevated bodyweight hamstring bridge 3 x 10-12 Rest 60-90...
March 2022: ShenaniGAINS

October 2021: Gluteober

Gluteober   Gluteober STRENGTH 1. Heels elevated goblet 1.5 squat 3-4 x 6-8 Rest 2 minutes Suggested filler: Hip flexor mobilization with internal and external rotation x 5-10 RL 2A. Skater step-up 3 x 6-8 RL   2B. Straight arm plank with alternating leg lift 2-3...
December 2021: Merry Glutemas

June 2021: Hipster

Hipster   Hipster STRENGTH 1. Heavy deadlift variation of choice 3-4 x 6-8 Rest 2 minutes 2. Dumbbell stepup up to reverse lunge 3 x 6-8 RL Rest 1 minute     3A. Top loaded offset squat 3 x 6-10 RL   3B.  Glute bridge with march 3 x 8-12 Rest 1 minute...