6.15 Monday | Home

Hello Team! Glutes and hamstrings. This is a HEAVY leg day!

Warm Up

JOG IN PLACE

2 Minutes

Perform bodyweight cardio of your choosing. Move for 2-5 minutes

leg swings

30 seconds each side

Big loose swings

ADDUCTOR LUNGE

30 seconds

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

Superset 1 — 4X

Note- Perform exercises back to back building in weight in the sumo squat if able each round if able. Rest 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine

EQUIPMENT
DUMBBELL
BOX/BENCH

EXERCISES
12 reps SUMO DEADLIFT DB
20 reps KAS HIP THRUST
90 seconds Rest

SUMO DEADLIFT DB

12 reps Heavy

I’ll use a pair of my heaviest DBs

HIP THRUST

20 reps Moderate

I’ll use a 50lb DB. Quick reps

Set 2 — 3X

Note- Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps FRONT FOOT ELEVATED CURTSY LUNGE Left side
20 seconds Rest
10 reps FRONT FOOT ELEVATED CURTSY LUNGE Right side
60 seconds

Front foot elevated curtsy lunge

10 reps moderate each leg

The elevation increases range of motion and intensity

Superset 3 — 3X

Note- Perform movements, slow and controlled. Avoid overarching your back at the top of the kick. Rest 30 seconds between rounds

EQUIPMENT
MINIBAND
DUMBBELL

EXERCISES
12 reps STIFF LEG DEADLIFT
15 reps MINIBAND KICKBACK ON BENCH left leg
15 reps MINIBAND KICKBACK ON BENCH right leg
30 seconds

STIFF LEG DEADLIFT

12 reps

With a very soft bend in your knees shift your hips back and lower load to shin height

MINIBAND KICKBACK

15 reps

heels kicks up over your butt vs away

Set 4 — 3X

Notes- Finish strong here! One exercise 30 seconds rest.

EQUIPMENT
MAT
MINIBAND

EXERCISES
12-Failure reps ELEVATED CLAM right side
12-Failure reps ELEVATED CLAM left side
30 seconds rest

ELEVATED CLAM

12-Failure reps

Option to perform these weighted with a plate placed on your hip

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway