WEEKLY WORKOUT ROUTINE: STRETCHING & LACED UP CROP TOP

Leggings: 90 Degree by Reflex Classic Power Flex Capri {also here}| Top: Senita Laced Up Crop Top

This crop top is one of my faves because the back is so fun! It's double lined with great support and is made of really comfortable moisture wicking material. I'm a big fan of everything I've bought so far from Senita {great quality and super affordable}. I can't wait to try more of their stuff!

These leggings are my staples {I have them in multiple colors} because they're so cheap without sacrificing function and quality. They're squat proof and sweat proof in the darker colors {I'm not brave enough to wear white or light grey leggings in any brand lol}.

Now onto today's topic: stretching! Almost everyone knows the importance of stretching before any kind of exercise--it can decrease the risk of injury, increase flexibility and improve performance. But less people know about dynamic stretching and why it's so much better than static stretching prior to a workout {when done properly, of course}.

Studies have found that while static stretching can be great as a recovery technique post-workout, it can actually worsen your performance when done pre-workout because it relaxes your muscles, reduces blood flow and decreases your central nervous system activity.

Dynamic stretching, on the other hand, has the opposite effect. These stretches help your muscles get geared up for your workout. I didn't know about dynamic stretching until college but I haven't looked back since. You can find videos on these on Youtube and Instagram. The best I've seen are the videos by HASfit on youtube {including this one and this one}. He has excellent form and explains exactly what he is doing and why. I don't always do as many dynamic stretches as he does in his videos and I also tend to tailor them to what body part(s) I'm working that day but I promise you, you will notice a difference!

Below you'll find my first week of workouts! A & B represent exercises that should be superset with each other {done one after the other with little rest}.

I personally believe in having a rest day whenever you feel like it so no need to take rest days exactly as indicated below. I usually take 1-2 rest days per week that are usually not the weekend {unless I'm on call, those are my least busy days and I take advantage of them}. So, in reality my rest days are usually Mondays and Thursdays {at least, on this rotation}.

I also don't do a lot of arms/shoulders anymore because I'm happy with where I am and just want to maintain without gaining mass {plus working out chest and back tends to work out my arms and shoulders too}. That said, I'll still include what I used to do for my arms and shoulders when I did train them.

This week's routine is below! Happy Lifting :)

Monday: Legs (Quads, Glutes)

Sumo Deadlift - 4 sets x 8 reps (A)
Jump Squat - 4 sets x 15 reps (B)
Sumo Squat - 4 sets x 8 reps (A)
Banded Lateral Walk - 4 sets x 10 steps each side (B)
Leg Press, Narrow Foot Stance - 4 sets x 10 reps (A)
Leg Press, Wide Foot Stance w/ resistance band below knees- 4 sets x 10 reps (B)
Barbell Hip Thrust w/ resistance band below knees - 4 sets x 10 reps
Hip Abduction Machine - 4 sets x 15 reps, followed by 1 drop set to failure

Tuesday: Chest+Back

Rack pull - 4 sets x 8 reps (A)
Bent over fly - 4 sets x 10 reps (B)
Skull Crusher - 4 sets x 8 reps (A)
Flat Bench Press (dumbbells or bar) - 4 sets x 8 reps (B)
Dumbbell Row - 4 sets x 8 reps (A)
Incline Bench Press (dumbbells or bar) - 4 sets x 8 reps (B)
Pec Fly on Machine - 4 sets x 8 reps
Rear Delt on Machine - 4 sets x 8 reps

Wednesday: Choose a fitness class or get some cardio in!

Thursday: Legs (Hamstrings, Glutes)

Smith Machine Hip Thrust - 4 sets x 8 reps
Smith Machine Reverse Lunge - 4 sets x 8 reps (A)
Lateral Bench Step Over, fast - 4 sets x 15 reps (B)
Smith Machine Sumo Squat, deep - 4 sets x 8 reps (A)
Pistol Squat - 4 sets x 12 reps (B)
Cable Pull-through - 4 sets x 8 reps (A)
Cable Deadlift - 4 sets x 8 reps (B)
Cable Duck Walk - 4 sets to failure

Friday: Shoulders

Upright Row - 4 sets x 8 reps (A)
Overhead Press (dumbbell or bar)- 4 sets x 8 reps (B)
Dumbbell Front Raise - 4 sets x 8 reps (A)
DB Lateral Raise - 4 sets x 8 reps (B)
Cable Rear Delt w/ reverse grip (thumbs pointing towards you) - 4 sets x 8 reps (A)
Cable Leaning Lateral Raise - 4 sets x 8 reps (B)

Saturday: Abs+Cardio

Insert your favorite ab routine here! Here's my routine, which I do about once a week (remember, abs are made in the kitchen!)