11.17 Monday | Home
Monday, another heavy Lower Body Glute Building Day!
Warm Up
BODYWEIGHT CARDIO
2 Minutes
Perform bodyweight movements of your choosing
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 to heavy load for high volume. Rest 90 seconds between rounds. Option to perform a heavy single DB
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps SUMO DEADLIFT DB
90 seconds Rest
sumo deadlift DB
12 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 a pair of 50lb DBs
Superset 2 — 3X
Note- Perform exercises back to back for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELL
BENCH
MINIBAND
EXERCISES
15 reps HIP THRUST
12 reps SINGLE LEG HIP THRUST MINIBAND each leg
60 seconds Rest
hip thrust DB
15 reps Heavy
Option to hold a heavy single DB if more comfortable
SINGLE LEG HIP THrUST MINIBAND
12 reps with Miniband each leg
Big thrust up creating as much resistance in the band as able
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
DUMBBELLS
MINIBAND
EXERCISES
12 reps HAMSTRING CURL DBs
15-Failure reps MINIBAND WALL SIT ABDUCTIONS
60 seconds
HAMSTRING CURL DB
12 reps Light- Moderate load
Option to perform lying on a mat
MINIBAND WALL SIT ABDUCTIONS
15-Failure reps
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