11.9 Monday | Home

Another heavy Lower Body Glute Building Day!

Warm Up

BODYWEIGHT WARM UP

2 Minutes

Perform bodyweight warmups 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 — 5X

Note- Perform one exercise at heavy load. Rest 90 seconds between rounds

EQUIPMENT
DUMBBELLS
BOX/BENCH

EXERCISES
10-18 reps HIP THRUST DB
90 seconds Rest

HIP THRUST

10-18 reps Heavy load

Working at heavy load. If limited on weights slow the reps down and add a band

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
I’ll use 40-50lb DBs

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
Option to use a pair

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

Superset 4 — 3X

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

EQUIPMENT
RISER
MINIBAND

EXERCISES
12 reps ELEVATED SINGLE LEG FLOOR BRIDGE right leg
12 reps ELEVATED SINGLE LEG FLOOR BRIDGE left leg
12 reps ELEVATED CLAM right leg
12 reps ELEVATED CLAM left leg
60 seconds

ELEVATED SINGLE LEG FLOOR BRIDGE MINIBAND

12 reps

Keep hips square and kicking foot slightly turned out

ELEVATED CLAM

12-Failure reps each leg

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway