1.12 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- 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
10 reps HIP THRUST
90 seconds Rest
HIP THRUST
10 reps Heavy load
Increase from last week. Increase rest if needed to maintain reps
Set 2 — 3X
Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
SMITH MACHINE
EXERCISES
10 reps SUMO DEADLIFT SM
60 seconds Rest
SUMO DEADLIFT SMITH MACHINE
10 reps Heavy each leg
Keep your hips a little higher as you lower and press them back creating a deep stretch in your glutes
Set 3 — 3X
Note- Slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
10 reps SUPPORTED STEP UP Right leg
10 reps SUPPORTED STEP UP Left Leg
60 seconds
SUPPORTED STEP UP
10 reps Moderate to Heavy
Keep the load in the front leg and use that back foot to stabilize
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
MAT
MINIBAND
EXERCISES
12 reps GLUTE MEDIUS KICKBACK Left side
20 reps ELEVATED CLAM Left side
12 reps GLUTE MEDIUS KICKBACK Right side
20 reps ELEVATED CLAM Right Side
60 seconds Rest
GLUTE MEDIUS KICKABCK
12 reps Moderate load
Keep hips square and kicking foot slightly turned out
SEATED ABDUCTION MACHINE
20 reps Moderate
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
FIGURE 4
30 seconds
Switch legs halfway