1.19 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
DUMBBELLS
EXERCISES
8-12 reps KICKSTAND RDL Right Leg
8-12 reps KICKSTAND RDL Left leg
60 seconds Rest
KICKSTAND RDL
8-12 reps Heavy each leg
Keep your hips a little higher, press straight back as you lower to mid shin
Set 3 — 3X
Note- Slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
10 reps STEP UP Smith Machine Right leg
10 reps STEP UP Smith Machine Left Leg
60 seconds
STEP UP SMITH MACHINE
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, drop weight between, with a quick 60 seconds rest between rounds.
EQUIPMENT
SEATED ABDUCTION MACHINE
EXERCISES
6-8 reps SEATED ABDUCTION Heavy as able
10-12 reps SEATED ABDUCTION Light weight to failure
60 seconds Rest
SEATED ABDUCTION MACHINE
6-8 reps Heavy load
Keep hips square and kicking foot slightly turned out
Drop weight and immediately go into the exercise again
SEATED ABDUCTION MACHINE
10-12 reps Light to 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