1.26 Monday | Home

Another heavy Lower Body Glute Building Day!

Warm Up

BODYWEIGHT CARDIO

2 Minutes

I like to perform cardio for 2-5 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. Increase reps if weight is not heavy enough

EQUIPMENT
DUMBBELLS
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

Option to place a heavy single DB across your pelvis

Immediately into the next movement without rest

HIP THRUST DB

8-10 reps Heavy load

Increase from last week. Increase rest if needed to maintain reps

Superset 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 3 — 3X

Note- Perform movements back to back. Both movements should be taken to failure, drop weight between, with a quick 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
12 reps DB SWING
12 reps CLAMS left leg
12 reps CLAMS right leg
30 seconds Rest

DB SWING

12 reps Heavy load

Hinge at your hips pushing your butt back then explode forward

CLAMS

12-Failure reps

If no band is available place a DB on your upper leg

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway