We all know there are three ways to do anything: the right way, the wrong way, and the Janeway. I’d follow Janeway to the Delta Quadrant any day. She’s an open book, after all. You can tell exactly how serious any situation is by the messiness of her bun. As long as the The Bun is sill intact, everything is going to be just fine.
Today, we’ll be taking a page from the book of Voyager’s captain and working on our “buns.”
Yuk, yuk, yuk.
Captain Janeway’s Buns of Steel Workout
Tube walking, about 20 strides/leg
30-second side plank with hip abduction (raised top leg), 2/side
25 floor bridge hip drops
Floor bridge single-leg extensions, 10/side
Buns of Steel:
Assisted pistol squats, 10/side – unless you’re a BAMF who can do them unassisted!
Weighted floor bridge hip thrusts , 20-15-10 (go progressively heavier)
Barbell squats, 5X5 (heavy)
Leg press, 20-15-10 (progressively heavier)
Weighted walking lunges, 10/side (moderately heavy)
Seated hip abduction, 3X10 (moderately heavy)
Fast treadmill walk or slow job, incline of at least 6 – BACKWARDS.