MTRW: Make It All Count

Hi guys,
Happy Saturday. Today’s workout is focused on all the little things that we tend to ignore: adductors, abductors, hip flexors, upper back, tri’s, and etc. Mostly focusing on unconventional ways to get those muscles engaged and get them out of comport zone so they fire up and working and getting stronger. For example instead of a triceps machine press down you will be doing tri’s on rings or instead of seated adduction we will be doing low-pulley cable adduction, and etc.

Here is your workout:

  • Warm up using dynamic stretches for 10 min
    • Kick-up pulls ups | 4 sets | max effort | 60 sec rest between sets

Superset 1: 4 rounds | 10 reps

  • Low pulley glute kick-back
  • Quad press

Superset 2: 4 rounds | 10 reps

  • Low pulley abduction
  • 1 leg squats (working toward taping the floor with the knee)
  • Hanging dynamic leg raises

Superset 3: 4 rounds | 10 reps

  • Low pulley leg adduction
  • Plie
  • Ring triceps dips

Superset 4: 4 rounds | 10 reps

  • Low pulley leg extension
  • Wall walk up

Superset 5: 4 rounds | 10 reps

  • Kettlebel celan (16 kg)
  • Kettlebell squat (24kg)
  • Kettlebell around the world (12 kg)

Stretch and enjoy  a post-workout snack.

Instructional video for quad press:

 

Have a wonderful Saturday.

Svetlana

Esse Libere Fitness – Free To Be Fit