2.16 Monday | Gym
It’s Monday — you know what that means. Glutes are the main event, with hamstrings and quads along for the ride. It’s a tough one!
Warm Up
INCLINE WALKING
5 Minutes
I like to perform cardio for 5-10minutes to get really warm
leg swings
30 seconds each side
Big loose swings
ADDUCTOR LUNGE
30 seconds
Switch legs
SEATED HIP OPENERS
30 seconds
These feel amazing
Set 1 — 3X
Note- Slow controlled reps, I like to perform these with my chest lowered to keep the tension in my glutes. Rest 90 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
8-12 reps SUMO DEADLIFT DB
60 seconds
SUMO deadlift db
8-12 reps Heavy
I like to hold a single heavy DB. In the gym I work around 110lbs
Set 2 — 4X
Note- Perform one exercise building in weight each round if able. Rest 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine
EQUIPMENT
BARBELL
BOX/BENCH
EXERCISES
12-16 reps HIP THRUST
90 seconds Rest
HIP THRUST
12-16 reps Moderate- Heavy
Continue to build weight if able to maintain reps. I like to hold the top position for an additional count
Set 3 — 3X
Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
SMITH MACHINE
EXERCISES
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE Right leg
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE Left leg
60 seconds Rest
UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE
8-12 reps Moderate -Heavy
I’ll use a single 40-45lb DB
Weight in opposite hand as opposite front let
Superset 4 — 3X
Note- Perform movements back to back. Both movements should be taken to failure with a quick 60 seconds rest between rounds.
EQUIPMENT
CABLE MACHINE
BENCH
SEATED ABDUCTION MACHINE
EXERCISES
12 reps CABLE KICKBACK ON BENCH
16-Failure reps SEATED ABDUCTION MACHINE
60 seconds
CABLE KICKBACK ON BENCH
10-12 reps Moderate load
Option to perform standing
SEATED ABDUCTION MACHINE
16-Failure reps Moderate-Heavy
Option to lean forward with your chest
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
FIGURE 4
30 seconds
Switch legs halfway