3.18 Wednesday | Gym

Glute-focused today. Slow the movement, drive through your heels, and make every rep count.

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 — 3X

Note- Perform one exercise at Moderate-heavy load. Rest 60 seconds between rounds.

EQUIPMENT
SEATED ABDUCTION MACHINE

EXERCISES
10-12 reps SEATED ABDUCTION MACHINE
60 seconds Rest

SEATED ABDUCTION MACHINE

10-12 reps Moderate- Heavy load

Option to take a lean forward if this places the tension in your glutes

Set 2 — 5X

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
5-10 reps HIP THRUST
90 seconds Rest

HIP THRUST

5-10 reps Heavy load

Increase from last week. Increase rest if needed to maintain reps

Set 3 — 3X

Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE Right leg
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE Left leg
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE

8-10 reps Heavy each leg

Holding a single DB in the opposite hand of opposite leg. Hinge at your hips

Superset 4 — 3X

Note- Finish strong. Rest 60 seconds between rounds.

EQUIPMENT
MACHINE

EXERCISES
12 reps SEATED HAMSTRING CURL
60 seconds Rest

SEATED HAMSTRING CURL

12 reps Heavy

Control the eccentric and slowly let out the legs

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway