1.5 Monday | Gym
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 heavy load. Rest 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine. Be sure to perform warm up sets before beginning your working set
EQUIPMENT
BARBELL
BOX/BENCH
EXERCISES
10-12 reps HIP THRUST
90 seconds Rest
HIP THRUST
10-12 reps Heavy load
Working at heavy load. Increase rest if needed to maintain rep range
Set 2 — 3X
Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
8-10 reps BULGARIAN SPLIT SQUAT Right leg
30 seconds rest
8-10 reps BULGARIAN SPLIT SQUAT Left leg
60 seconds Rest
BULGARIAN SPLIT SQUAT
8-10 reps Heavy each leg
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- Slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10 reps KICKSTAND RDL Right leg
10 reps KICKSTAND RDL Left Leg
60 seconds
KICKSTAND RDL
10 reps Moderate to Heavy
Keep the load in the front leg and use that back foot to stabilize
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
SEATED ABDUCTION MACHINE
EXERCISES
12 reps GLUTE MEDIUS KICKBACK each leg
20 reps SEATED ABDUCTION MACHINE
60 seconds
GLUTE MEDIUS KICKABCK
12 reps Moderate load
Keep hips square and kicking foot slightly turned out
SEATED ABDUCTION MACHINE
20 reps Moderate
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