1.26 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
Superset 1 — 3X
Note- Perform two Hip thrust exercises back to back at heavy load. Rest 90 seconds between rounds. You should be fully recovered. 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
8 reps 1 1/4 HIP THRUST
Immediately into the next movement
8-10 reps HIP THRUST
90 seconds Rest
1 1/4 HIP THRUST
8 reps Heavy load
Immediately into the next movement without rest
HIP THRUST
8-10 reps Heavy load
Increase from last week. Increase rest if needed to maintain reps
Set 2 — 3X
Note- Perform exercises back to back for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
8-12 reps KB/DB SUMO SQUAT
8-12 reps SUPPORTED STEP UP Left Leg
8-12 reps SUPPORTED STEP UP Right Leg
60 seconds Rest
kb/db sumo squat
8-12 reps Heavy each leg
Keep your hips a little higher and try taking a slight lean forward in your chest
SUPPORTED STEP UP
8-12 reps Left Leg
8-12 reps Right Leg
Moderate to Heavy
Keep the load in the front leg and slowly lower
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
8 reps SEATED ABDUCTION Heavy as able
10-Failure reps SEATED ABDUCTION Light weight to failure
60 seconds Rest
SEATED ABDUCTION MACHINE
8 reps Heavy load
Hinge forward reaching for the weight stack
Drop weight and immediately go into the exercise again
SEATED ABDUCTION MACHINE
10-Failure 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