11.9 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 — 5X

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
6-10 reps HIP THRUST
90-120 seconds Rest

HIP THRUST

6-10 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

Drop your back knee straight down pushing through your front foot to stand

Set 3 — 3X

Note- Slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELL

EXERCISES
10-15 reps KB/DB SUMO SQUAT
Rest 60 seconds

KB/DB SUMO SQUAT

10-15 reps Moderate-heavy
I’ll use a single 105-120lb DB

I like to take a slight lean forward. Push your hips back and down

Set 4 — 3X

Note- Perform movement to failure with a quick 60 seconds rest between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
12 reps GLUTE MEDIUS KICKBACK right leg
12 reps GLUTE MEDIUS KICKBACK right leg
60 seconds

GLUTE MEDIUS KICKABCK

12 reps Moderate load

Keep hips square and kicking foot slightly turned out

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway