Alanaghs workout

Monday:
• Hip Thrusts 3 sets of 15 reps
• RDL’s 4 sets of 12 reps
• Dumbbell step up 4 sets of 12
reps each leg
• Banded kick backs 3 sets of 20 reps
• Banded side kicks 3 sets of 20 reps
• 30 sec plank

Rest: 30-90sec between sets

Progression:
Hip thrusts: more weight can be added to the bar, a band can be added around the knees to active the glutes more.

RDL’s: more weight can be added, you can switch to b-stance RDL’s if the weight isn’t challenging enough.

Dumbbell step up: weight can be added to the movement; slow down the positive of the movement (slow down the part of the movement where your stepping up count 2-3 seconds and really drive through your heels)

Banded back / side kick: heavier band can be added, you can double up on bands or if you have excess to a cable machine you can switch to that.

Plank: hold plank for a longer period of time to progress.

Wednesday:
• Sumo deadlifts 4 sets of 10 reps
• Dumbbell reverse lunges 4 sets of 12 reps each leg
• Goblet squats 4 sets of 12 reps
• Dumbbell Banded glute bridges 3 sets of 15 reps
• Standing calf raises 3 sets of 15 reps
• Plank

Rest:30-90 sec between sets

Progression:
Sumo deadlifts: add weight, slow down the movement take your time coming up and going down really focus on the muscle tension.

Dumbbell lunges: Add more weight, instead of standing back up fully after the movement chose static stance lunges instead.

Goblet squat: chose a heavier dumbbell, or progress to a front barbell squat.

Dumbbell banded glute bridges: choose a heavier band or add an extra band around the knees, choose a heavier dumbbell, or switch out the dumbbell for a barbell as they can be loaded more.

Standing calf raises: weight can be held, or switch to single leg calf raises.

Friday:
• Hip thrusts 3 sets of 15 reps
• Sumo dumbbell squats 3 sets of 15 reps
• Bulgarian split squat 4 sets 10 reps
• Barbell or long band Good mornings 3 sets of 12 reps
• Banded seated abductions 3 sets of 20 reps
• Plank

Rest: 30-90 seconds between sets

Progression:

Hip thrusts: more weight can be added to the bar, a band can be added around the knees to active the glutes more.

Sumo dumbbell squats: heavier dumbbell can be used,or progress to a back barbell sumo squat.

Bulgarian split squat: weight can be added, you can also slow down the negative (the easier portion of the movement, when your lowering the weight)
Count 2-3 seconds while lowering yourself.

Good mornings: This movement needs to be performed slowly. To progress add weight slowly, or preform the movement in a b-stance.

Banded seated abduction: Add a heavier band or switch to a lying leg abduction.

Note
Brace your core when preforming all moments to support your back. (This is basically just sucking your stomach in and tensing)

Drive through the heels for all movements.

For deadlifts think of pushing the ground away not pulling the bar up.

For plank make sure your butt doesn’t dip down Keep it in line with the rest of the body, if not able to do a full plank start of your knees.

For all moments keep a neutral spine this means a straight back and neck. No back arching, humping or hyper extension of the neck (this is when you see people lifting and there looking up instead of straight, it limits the amount of oxygen to can get into your lungs which can cause you to get dizzy). If your having trouble understanding what a neutral back is grab a stick or a brush and hold it up against your back your bum, upper back and back of the head should be touching the bar, brush, stick at all times.