CGX: Max Program Day 13: Just 2 movements for the lower body!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout is done mostly PHA style. For more information on PHA, see Day 1’s post.

This is another higher rep full body workout, though how many reps you do depends on your tempo/pace. Caroline is doing most of the exercises at a slow and controlled pace. So far this week’s workouts have been very enjoyable.

This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.

Day 13 is 38:12 minutes (this time does not include the optional 9:18 minute warm up or 3:17 minute intro, also optional) with a 2:15 minute stretch. Equipment: dumbbells, barbell, heel wedges, chair/bench, and fitness mat. You are also using a glute band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout, Caroline is using a barbell at 58kg/128 pounds. She is also using 10kg/22 pound, 7.5kg/16.5 pound, 5kg/11 pound dumbbells. The weights listed below are what I used.

1. Diamond press for 75 seconds (lay on mat w/ a DB in each hand pressed together over chest, keeping arms close to sides push DBs to ceiling) (20# DBs)
2. 30 second rest
3. Hip thrusts for 75 seconds (lean back against your bench or step, place one heavy DB or barbell on hips, knees bent and and feet on floor w/ knees in line w/ ankles, raise and lower hips slowly) (barbell @ 106#)
4. 30 second rest
5. Upright row for 75 seconds (15# DBs)
6. 30 second rest
7. Repeat #3-6 two more times
8. Repeat #1 & 2
9. Rear step forward tilt curtsy lunge for 75 seconds (step back cross back lunges, toes of front foot are elevated on heel wedge, torso is hinged forward over front thigh, hold one DB in same side hand as working leg) (one 25# DB)
10. 30 second rest
11. Repeat #9 & 10 on other leg
12. x1 arm rear fly (palm behind) for 75 seconds (one knee and same side hand rest on bench, do a single arm rear delt fly) (one 9# DB)
13. 30 second rest
14. Repeat #12 & 13 on other arm
15. Repeat #9-11
16. Repeat #12-14 except palm faces in
17. Static forward tilt curtsey lunge (stationary cross back lunge, toes of front foot are elevated on heel wedge, torso is hinged forward over front thigh, hold one DB in same side hand as front/working leg) (one 25# DB)
18. 30 second rest
19. Repeat #17 & 18 on other leg
20. Rear fly partials (palms behind) for 75 seconds (sit on bench with torso hinged forward over thighs, do double arm rear flys but only lift DBs/arms partway) (9# DBs)

30 second rest

Finisher:

1. Diamond press for 60 seconds (lay on mat w/ a DB in each hand pressed together over chest, keeping arms close to sides push DBs to ceiling) (20# DBs)
2. (no rest) Continue the diamond press but holding one DB in both hands for 30 seconds (one 20# DB)