Gym workout - retraining

Warm-up

• 5min eliptical or reclined biking (level 7)
• stretches
• glut
• neck
• HIP FLEXORS!
• calves
• back

Core

• 2 x 10: plank with leg side reach
• 2 x 15: reverse crunch with leg lifts (target lower abs)
• 2 x 30: russian twists w/ ball
• 2 x 15: sit ups w/ ball (12 lb)
• 2 x 10: side plank with reaches
• 2 x 10: V-ups

Lower Back/Gluts

• 2 x 10: Glut bridge (5s hold)
• 2 x 10: clams
• 2 x 10: side leg lift w/ hold
• 2 x 10: back extensions (10lb)

Legs

• 4 x 10: lunges with knee raise (15lb each hand)
• 4 x 8: barbell full squat (bar + 40lb)
• 3 x 10: Kettlebell swings (20lb)
• 3 x 10: toe raises (5s hold)
• 2 x 10: pistol squats (each leg)

Hamstrings

• 4 x 10: Leg raises
• 2 x 8: glute ham raise
• 2 x 8: single leg deadlift with kettlebell
• 3 x 8: Romanian dead-lifts (bar + 10lb)
• 2 x 8: ball leg curl

Plyo

• 2 x 10: squat jumps
• 2 x 10: switch jumps
• 2 x 10: knee tuck jumps

Shoulders/Upper back

• 2 x 10: rows (4lb)