9.28 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 — 4X

Note- DO NOT SKIP YOUR WARM UP SETS BEFORE STARTING YOUR FIRST HEAVY ROUND.. 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

EXERCISES
6-8 reps RDL
90 seconds Rest

RDL/barbell

6-8 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 90 seconds between rounds.

EQUIPMENT
BARBELL
BENCH

EXERCISES
12-15 reps KAS HIP THRUST
90 seconds Rest

KAS HIP THRUST

12 reps Heavy load

Working at heavy load. Shorter range of motion

Set 3 — 3X

Note- Slow controlled reps. Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps UNEVEN BULGARIAN SPLIT SQUAT Right leg
10 seconds rest
10 reps UNEVEN BULGARIAN SPLIT SQUAT Left Leg
90 seconds

UNEVEN BULGARIAN SPLIT SQUAT

10 reps Heavy

Keep the front knee over the ankle, think about going down and slightly back.

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
12 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

12 reps Moderate -Heavy

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

SUPINE SPINAL TWIST

60 seconds

Switch legs halfway