MORNING PICK ME UP
I decided since I have been switching up my days lately to prepare for going back to early classes that I should post my morning pick me up! This workout was one I did this week in the morning with this playlist jamming and I had SUCH a good day after. My back felt so good and my glutes were firing alllll day long. Nothing more I could ask for after trying to strengthen and grow the posterior chain!
SHOULDER & GLUTE SPECIFIC WORKOUT
Roll out/Stretch/Dynamic mobility for 15-25 mins. I focused on: my lower body, especially adductors and abductors, hip flexors and quads and ankle mobility, as well as my entire spine and shoulders working through my internal and external rotation, subscap and lats with the roller, single leg hip hinge for squat prep, chest and neck fascial unwinding and some light yoga for thoracic mobility.
3x15 / 45 sec rest - Lateral Raises SS Rear Delt Flies
3x15 / 45 sec rest - Bent over BB Row SS Walking Lunges
3x15 / 60 sec rest - Bulgarian Split Squat
3x15 / 60 sec rest - DB Overhead Press SS DB Front Raise
3x15 / 60 sec rest - High to Low Cable Row with the Rope SS 10 Romanian Deadlift variation : legs a little wider than hip width, toes slightly pointed out and hands gliding tightly against the lateral side of your leg * this should target a little more glute med and force you to engage your glutes completely!
4x15 / 60 sec rest - Front Squat
Burnout : 3x20 / 45 sec rest - Walking Runners Lunge - slow down your tempo and load that front leg with every rep. These should really burn out your legs and if you are controlled enough your core and upper back should feel that contraction as well!
Try out this workout for an amazing pick me up to your day regardless of what time it is! Here is my PLAYLIST for the workout or even just your commute to work in the AM so you can get some good girl vibes going xo
PS - I am currently accepting online clients & would love to chat more if you found having this workout helpful and think a plan might be best for you! Having a coach guide you through each workout with purpose and intent can change up your routine and help you hit your goals quicker and more efficiently! Click here to book in your complimentary one on one call with me today!