Week 1 - Workouts

We are kicking off week 1 of the 6 week 2024 HWMF Transformation Challenge with Sam's glute and hamstring focused leg workout, Ty's back workout, and Alysa's push workout!

If you try these workouts, make sure to share them in the HWMF Transformation Challenge Facebook Group!

Ty's Back Workout

1. Assisted pull-ups (overhand grip)

• 3 sets x 10 reps
• Use Less assistance each set
• Focus on pinching your shoulder blades together.

2. Ez bar reverse grip lat pulldowns

• 3 progressive sets x 10-12 reps
• Keep your torso upright and think of driving your elbows down into your hips

3. Seated cable rows (overhand grip, shoulder width or slightly wider)

• 3 progressive sets x 8-10 reps 
• Do not lean torso back as you row. We want our torso staying straight up and down. Think about pinching your shoulder blades together here too.

4. Single Arm Dumbbell Row

• 3 progressive sets, 12,10,8 reps
• Neutral grip - think of driving your elbows into your back pocket

5. Lat pulldowns (overhand grip - slightly wider than shoulder width)

• 3 progressive sets x 15,12,10 reps 
• Think of pinching your shoulder blades together similar to the assisted pull-ups

6. Conventional deadlifts 

• 3 progressive sets x 10, 8, 6 reps (last set is to failure)
• Control the negative part of the lift, do not just let the bar slam into the ground on the way down.
• Do not bounce the bar of the ground either. Each rep comes to complete stop before go again.

For more content from Ty, follow him on IG: @tydustin_22

Samantha's Glute & Hamstring Workout

1. Barbell hip thrust: 5 min rest

• Set 1: 6-8 reps
• Set 2: 8-10 reps

*2 second hold at the top of each rep, 2 second pause at the bottom of each rep.

2. Barbell Romanian deadlift: 4 min rest. 

• Set 1: 8-12 reps
• Set 2: 12-15 reps

*3 second pause at the bottom of each rep.

3. Sumo DB squat + alternating reverse lunge: 3 min rest. 

• Set 1: 10-12 reps + 8-10 reps (rev. lunge)
• Set 2: 12-15 reps + 10-12 reps (rev. lunge)

*3 second contraction, 0 second pause at the top, 3 second negative, 0 second pause at bottom for sumo’s)

4. Single leg lying hamstring curl: 2 min rest.

• Set 1 - 12-15 reps + drop set x 8-10 reps
• Set 2 - 12-15 reps + drop set x 10-12 reps

For more content from Sam, follow her on IG: @manthacakes

Alysa Stinson's Push Workout

1. Dumbbell lateral raise Super Set with Cable Lateral Raises

• 2 sets: start with 8-10 reps dumbbell lateral raise, straight into 8-10 reps of cable lateral raise, back to 8-10 reps dumbbell lateral raise

2. Shoulder Press (dumbbell or machine)

• 2 sets: 12 reps (medium weight)
• 2 sets: (increase weight) 6-8 reps (weight should be close to failure)
• 1 set: (back off set) - burnout reps til failure

3. Dumbbell incline chest press (set bench to a 30 degree angle)

• 2 sets- 12 reps (medium weight)
• 2 sets- 8-10 reps (heavy set- close to failure)

4. Seated Machine Chest Press

• 3 sets: 12-15 reps (moderate weight- try to increase weight each set)

5. Low Incline Dumbbell fly (set bench to a 30 degree angle)

• 2 sets- 12-15 reps
• 2 sets - 8-10 reps

6. Tricep Pushdown (cable - rope attachment)

• 3 sets: 15 reps

For more content from Alysa, follow her on IG: @alysa.stinson