10.19 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 each leg
Switch legs
SEATED HIP OPENERS
30 seconds
These feel amazing
Set 1 — 3X
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
BENCH/BOX
EXERCISES
8-12 reps HIP THRUST
90 seconds Rest
HIP THRUST
8-12 reps Heavy load
Option to use a mini band to help glute recruitment
Set 2 — 3X
Note- Perform one exercise for slow controlled reps. Rest 90 seconds between rounds.
EQUIPMENT
BARBELL
EXERCISES
8-10 reps BARBELL BACK SQUATS
90 seconds Rest
BARBELL BACK SQUATS
8-10 reps Moderate-Heavy load
Brace your core, break at your hips, lower and pull that barbell down into your traps.
Superset 3 — 3X
Note- Perform both movements on one leg before switching legs. Slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
CABLE MACHINE
ELEVATED BLOCK
MINIBAND
EXERCISES
10 reps SINGLE LEG RDL Right leg
12 reps ELEVATED SINGLE LEG FLOOR BRIDGE Right side
10 reps SINGLE LEG RDL Left Leg
12 reps ELEVATED SINGLE LEG FLOOR BRIDGE Left side
60 seconds
SINGLE LEG RDL
10 reps Left leg
10 reps Right leg
Hinge at your hips and think about reaching your butt back as you lower to knee height.
ELEVATED SINGLE LEG FLOOR BRIDGE
12 reps
Hold the top contraction for a beat before lowering
Set 4 — 3X
Note- Perform one exercise with 60 seconds rest.
EQUIPMENT
MACHINE
EXERCISES
8-15 reps SEATED ABDUCTION MACHINE
60 seconds
SEATED ABDUCTION MACHINE
8-15 reps heavy as able
I like to lean forward on these to feel a deeper stretch in my glutes
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
SUPINE SPINAL TWIST
60 seconds
Switch legs halfway