3.18 Wednesday | Home

 

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

Warm Up

JOG IN PLACE

3 Minutes

Perform bodyweight cardio of your choosing

leg swings

30 seconds each side

Big loose swings

ADDUCTOR LUNGE

30 seconds

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

 

Superset 1 — 2X

Note- Perform exercises back to back at Moderate-heavy load. Rest 60 seconds between rounds.

EQUIPMENT
MINIBAND

EXERCISES
16 reps MONSTER WALKS
16 reps MINIBAND KICKBACK left leg
16 reps MINIBAND KICKBACK right leg
60 seconds Rest

MONSTER WALKS

16 reps

Option to move the bands higher above your thighs

MINIBAND KICKBACK

16 reps

Keep that kicking foot above the butt as you kick up

 

Superset 2 — 3X

Note- Perform the B stance as heavy as able. Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELL
BOX/BENCH

EXERCISES
10 reps B STANCE HIP THRUST left
10 reps B STANCE HIP THRUST right
15 reps FROG HIP THRUST BODYWEIGHT
90 seconds Rest

B STANCE DUMBBELL HIP THRUST

10 reps Heavy load Left
10 reps Heavy load Right

That opposing heel stabilizes as you press into that working leg

FROG HIP THRUST BODYWEIGHT

15 reps

Press your feet together as you squeeze at the top

 

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
DUMBBELLS
MINIBAND

EXERCISES
12 reps RDL DBS
12 reps ELEVATED CLAM Right Leg
12 reps ELEVATED CLAM Left Leg
60 seconds Rest

RDL DBS

12 reps Heavy

Control the eccentric and slowly let out the legs

ELEVATED CLAM

12 reps

Option to use a weighted plate on that top leg if you’d prefer heavier

 

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway

 
Lower Body, Glute & HamstringAngela Fales