7.15 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 — 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
10-12 reps HIP THRUST
90 seconds Rest

HIP THRUST

10-12 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
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.

Superset 3 — 3X

Note- Finish strong. Rest 60 seconds between rounds.

EQUIPMENT
MACHINE

EXERCISES
12 reps SEATED HAMSTRING CURL
20 reps BODYWEIGHT WALKING LUNGES total
60 seconds Rest

SEATED HAMSTRING CURL

12 reps Heavy

Control the eccentric and slowly let out the legs

BODYWEIGHT WALKING LUNGES

20 reps total

Option to take a lean forward to place tension in your glutes

Set 4 — 1X

Note- You’ll need to take several breaks, Collect 100 reps. Drop weight as many times as needed

EQUIPMENT
SEATED ABDUCTION MACHINE

EXERCISES
100 reps SEATED ABDUCTION MACHINE
Rest as needed

SEATED ABDUCTION MACHINE

100 reps Moderate-Light load

You’ll need to take several breaks, Collect 100 reps. Drop weight as many times as needed

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway