3.9 Monday | Home

 

This is your time to get stronger. Today we’re targeting glutes and hamstrings—the powerhouse of your lower body. Stay focused, push through, and remind yourself what you’re capable of.

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 — 3X

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 3 — 3X

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

EQUIPMENT
DUMBBELLS
BENCH

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

UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE

10 reps Heavy each leg

Holding a single DB in the opposite hand of opposite leg. With a slight hinge forward at your hips

 

Superset 4 — 3X

Note- Slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
CABLE

EXERCISES
10 reps RDL DBS
12-15 reps GLUTE MEDIUS KICKBACK Left side
12-15 reps GLUTE MEDIUS KICKBACK Right side
60 seconds Rest

RDL DBS

10 reps Moderate to Heavy

Shift your hips back shaving the weight down the front of the thighs

GLUTE MEDIUS KICKABCK

12-15 reps each leg
Moderate load

Keep hips square and kicking foot slightly turned out

 

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 & Hamstring, StrengthAngela Fales