11.17 Monday | Gym

Monday, another heavy Lower Body Glute Building Day!

Warm Up

INCLINE WALKING

5 Minutes

I like to perform cardio for 5 minutes 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- Perform one exercise at moderate load for high volume. Rest 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine

EQUIPMENT
BARBELL
BOX/BENCH

EXERCISES
15-20 reps HIP THRUST
90 seconds Rest

HIP THRUST

15-20 reps Moderate load

Today you're going for failure reps. High volume!

Set 2 — 4X

Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELL

EXERCISES
10 reps SUMO DEADLIFT DB
60 seconds Rest

sumo deadlift DB

8-10 reps Heavy

Keep your hips a little higher as you lower and press them back. I like to use a single heavy DB. I’ll use 100-110lb DB

Set 3 — 3X

Note- This is where your heart rate kicks up! Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-12 reps SUPPORTED STEP UP Right leg
30 seconds
8-12 reps SUPPORTED STEP UP Left Leg
60 seconds

SUPPORTED STEP UP

8-12 reps Heavy

Option to reach that back foot as far back as you can to increase the range of motion

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
HAMSTRING CURL MACHINE
SEATED ABDUCTION MACHINE

EXERCISES
12 reps LYING HAMSTRING CURL
8-10 reps SEATED ABDUCTION MACHINE
60 seconds

LYING HAMSTRING CURL

12 reps Moderate load

Keep hips pressed into the pad

SEATED ABDUCTION MACHINE

8-10 Heavy as able reps

I like to lean forward. Press out and slow controlled return the knees to center

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway