10.12 Monday | Home
Another heavy Lower Body Glute Building Day!
Warm Up
JOG IN PLACE
3 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 each leg
Switch legs
SEATED HIP OPENERS
30 seconds
These feel amazing
Superset 1 — 3X
Note- DO NOT SKIP YOUR WARM UP SETS BEFORE STARTING YOUR FIRST HEAVY ROUND. Rest 90 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH/BOX
MINIBAND
EXERCISES
12 rep SINGLE LEG HIP THRUST right leg
12 reps SINGLE LEG HIP THRUST left leg
30 reps MINIBAND SIDE STEPS TRAVELING
90 seconds Rest
SINGLE HIP THRUST
12 reps Heavy load
Keep hips level as you thrust up
MINIBAND SIDE STEPS TRAVELING
30 reps
Sit low, take a large step to the side
Set 2 — 3X
Note- Perform one exercise for slow controlled reps. Rest 90 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12 reps SQUAT TO BENCH
90 seconds Rest
SQUAT TO BENCH DUMBBELLS
12 reps Heavy load
I also like to hold a single DB here and stabilize with the free hand. Opposite hand opposite leg
Set 3 — 3X
Note- Slow controlled reps. Rest 90 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
10 reps SUPPORTED STEP UP Right leg
10 reps SUPPORTED STEP UP Left Leg
90 seconds
SUPPORTED STEP UP
10 reps Left leg Heavy
10 reps Right leg Heavy
Take a slight hinge at your hips allowing that knee to go over the toe. Slowly lower
Superset 4 — 3X
Note- Perform movements back to back. Both movements should be taken to failure with a quick 30 seconds rest between rounds.
EQUIPMENT
MAT
MINIBAND
CABLE MACHINE
EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE right leg
12 reps FRONT FOOT ELEVATED CURTSY LUNG left leg
12-15 reps ELEVATED CLAM right leg
12-15 reps ELEVATED CLAM left leg
30 seconds
FRONT FOOT ELEVATED CURTSY LUNGE
12 reps Moderate load
Keep hips square and kicking foot slightly turned out
ELEVATED CLAM
12-15 reps each leg
Option to elevate that top foot with that knee to increase glute recruitment
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
SUPINE SPINAL TWIST
60 seconds
Switch legs halfway