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WORKOUT 11

LOWER BODY (machines)

10 Min stair master

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4 x (12,10,8,6)* leg press machine

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4 x (12,10,8,6)* outer thigh machine

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4 x (12,10,8,6)* inner thigh machine

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3 x 12 Glute machine (donkey kick)

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4 x (12,10,8,6)* hamstring curl machine

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3 x 12 cable abduction (side leg raise)

3 x 12 cable Glute kickbacks

3 x 12 cable rear felt fly

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Stretch

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*With pyramid setting use this as an opportunity to focus on increasing weight. Start with an amount that has moderate resistance and increase amount with every set that way by your last set your really challanging yourself!

FULL BODY

5 Min warmup

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3 x 14 side leg lifts (cables)

3 x 14 leg kick back (Cables)

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3 x 12 goblet squats (with kettlebell)

3 x 12 (each leg) staggered leg deadlift (with kettlebell)

3 x 12 kettle bell swings

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3 x 12 (each leg) curtsy lung

3 x 8 single leg deadlift

3 x 10 jump squats

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3 x 5 (each leg) trx pistol squats

3 x 8 trx rows

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3 x 8 trx ab crunches (knee ins)

3 x 8 trx pikes

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Stretch

GLUTES

3 x 10 jump squats

3 x 10 (each leg) lunges (using slider disks)*

3 x 10 Lateral squat walk to wall (with band)

3 x 45sec wall sit (with band, leg presses last 15sec)

3 x 10 Lateral squat walk away from wall

3 x 5 goblet squats (35lbs)

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3 x 10 (each leg) curtsy lunges

3 x 20 skiers (with slider disks)

3 x 8 ab roll ins (with slider disks)

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3 x 10 thigh adductors

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3 x 10 hamstring curls

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3 x 12 side leg raise (cables)

3 x 12 leg kicks (cables)

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Stretch

*If you don’t want to buy slider disks a trick I learned is to just use the paper towels (or actual towels) available at your gym. Obviously this only works on wood/smooth floors.

UPPER BODY

5 Min warmup

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3 x 12 preacher curl

3 x 12 shoulder press

3 x 12 Tricep extension

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3 x 8 overhead circle

3 x 12 single arm assisted row

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3 x 8 chest press (cable)

3 x 8 chest fly (cables)

3 x 10 face pulls

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3 sets of 2 ab exercises of choice

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Stretch

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How to finish that last minute assignment

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How to finish that last minute assignment

leetakeuchi:

I can not count the number of times this trick has saved my ass.

[cinderelagangster]

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Nicki Minaj on set of the “Runnin’” Music Video