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FEBRUARY WORKOUTS


MICHAELA "MICKEY" HAUSER
MICHAELA "MICKEY" HAUSER


DAY 1


GLUTE & HAMMIES


  • ADDUCTORS 3X15 MODERATE TO HEAVY WEIGHT

1X AMRAP GO UP IN WEIGHT

  • ABDUCTORS 4X10 MODERATE

  • GOOD MORNINGS 4X10

  • HIP THRUST 4X10 (INCLUDE A 5 SECOND PAUSE AT THE TOP ON EVERY 10TH REP)

  • SINGLE LEG DUMBBELL RDLS 3X12 EACH LEG

  • HYPEREXTENSIONS 3X15


DAY 2


CHEST & SHOULDERS


  • SEATED LATERAL RAISES 3X12 SUPER SET W/ UNDERHAND FRONT RAISES 3X10

  • INCLINE DUMBBELL PRESS 4X12

  • SEATED DUMBBELL SHOULDER PRESS 4X10

  • PLATE LOADED CHEST PRESS 4X12

  • CHEST FLIES 3X15 WITH A 2 SECOND HOLD EVERY REP

  • CHEST SUPPORTED REAR DELT FLIES 3X10


DAY 3

REST DAY


DAY 4


  • LEG EXTENSIONS 4X10 SUPERSET WITH BODY WEIGHT SQUATS 4X20

  • HACK SQUAT 5X8 WITH 1 REP IN RESERVE OR CLOSE TO FAILURE

  • BULGARIAN SPLIT SQUATS 4X12 EACH LEG

  • WEIGHTED WALKING LUNGES 4X20

  • HEEL ELEVATED GOBLET SQUAT 4X 30 SECONDS EACH SET


DAY 5


RECOVERY DAY:

CARDIO 20-30 MINUTES, MOBILITY AND

STRETCHING


CORE WORK: 4-6 ROUNDS 30 SECONDS EACH EXERCISE.


1 ROUND CONSIST OF ALL EXCERCISES


REVERSE PLANK

V CRUNCH

DEADBUGS

SIDE PLANK (1 ONE FOR EACH SIDE)

HOLLOW BODY HOLDS


DAY 6


BACK & BICEPS


  • PULL UPS (REGULAR OR ASSISTED) 3X AMRAP

  • TRAP BAR DEADLIFTS: 4X10

  • UNDERHAND BARBELL ROW : 4X8

  • WIDE GRIP LAT PULLDOWN: 4X12 SUPER SET WITH CLOSE GRIP CABLE

  • ROW 4X10

  • ARNOLD BICEP CURL: 3X12


DAY 7


REST DAY


THIS MONTHS WORKOUTS BROUGHT TO YOU BY MICHAELA HAUSER, OTHERWISE KNOWN AS "MICKEY". IF YOU ARE LOOKING FOR A TRAINER WHO SPECIALIZES IN POWERLIFTING, TRANSFORMATION, AND POSTPARTUM CORRECTIVE EXERCISES -- CONTACT MICKEY FOR MORE INFORMATION.


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