9.25 Friday | Home
Maximum glute hypertrophy today hitting all 3 glute regions and hamstrings. Let’s get to work!
Warm Up
BODYWEIGHT CARDIO
3 Minutes
Get warm, perform any cardio of your choosing
WALL FACING LEG SWING
30 seconds
Foot in a natural flex, big loose swings
adductor lunge
30 seconds each side
Opening your hips
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
Exhale as you press your hips up
Set 1 — 3X
Note- Perform slow controlled reps. Build weight if able. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12 reps BULGARIAN SPLIT SQUAT Right leg
12 reps BULGARIAN SPLIT SQUAT Left le
60 seconds Rest
BULGARIAN SPLIT SQUAT
12 reps each leg Heavy
Take a slight lean forward to put the tension in your glutes
Set 2 — 3X
Note- Perform one movement to failure. Rest 60 seconds between rounds
EQUIPMENT
BENCH/BOX
DUMBBELLS
EXERCISES
12 reps SINGLE LEG HIP THRUST Left Side
12 reps SINGLE LEG HIP THRUST Right Side
60 seconds Rest
SINGLE LEG HIP THRUST
12 reps Right leg
12 reps Left leg
Hold the top of the thrust for an extra count before lowering
Set 3 — 3X
Note- Perform one exercise at a heavy load. Build weight if able. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELL
EXERCISES
12 reps SINGLE LEG RDL Right side
12 reps SINGLE LEG RDL Left side
60 seconds Rest
SINGLE LEG RDL
12 reps each leg
Heavy
Slowly lower. Shifting your hips straight back
Superset 4 — 3X
Note- Perform movements back to back.. Rest 30 seconds between rounds
EQUIPMENT
DUMBBELLS
MINIBAND
EXERCISES
8-12 reps HAMSTRING CURL MACHINE
20 steps MINIBAND SIDE STEPS TRAVELING
30 seconds Rest
HAMSTRING CURL MACHINE
8-12 reps heavy
Keep hips pressed into the pad. Slow 2 count lower.
MINIBand side steps traveling
20 reps total
Maintain a low squat as you take a wide step
Cooldown
STANDING CROSS HAMSTRING STRECH
30 seconds
Exhale as you reach hands to floor
DOWN DOG
30 seconds
After peddling out your calves press your heels into the mat
PIGEON
30 seconds each leg
The closer the heel to your body the easier, deepen the stretch by moving the foot away
SUPINE SPINAL TWIST
30 seconds each leg
Keep both shoulders on the mat as your knee sinks lower into the stretch