1.19 Monday | Home
Another heavy Lower Body Glute Building Day!
Warm Up
BODYWEIGHT WARM UP
3 Minutes
I like to perform cardio for 5-10 minutes to get really warm. Do what you need
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 exercises at heavy load. Rest 60 seconds between rounds. Option to perform this with a pair or single heavy DB. Be sure to perform warm up sets before beginning your working set
EQUIPMENT
DUMBBELLS
BOX/BENCH
EXERCISES
10-12 reps SINGLE LEG HIP THRUST Left leg
10-12 reps SINGLE LEG HIP THRUST Right leg
15 reps KAS HIP THRUST DB
60 seconds Rest
SINGLE LEG HIP THRUST
10-12 reps Heavy load
I’ll use a single 40lb DB
Increase from last week. If heavy weight isn’t available slow down, add a pause, add a mini band
KAS HIP THRUST
15 reps Heavy load
Half the range of motion of a hip thrust
Superset 2 — 3X
Note- Perform exercises back to back for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps RDL DBS
10 reps FRONT FOOT ELEVATED SPLIT LUNGE left
10 reps FRONT FOOT ELEVATED SPLIT LUNGE right
60 seconds Rest
RDL DBs
10-12 reps Heavy load
Keep your hips a little higher as you lower and press them back creating a deep stretch in your glutes
FRONT FOOT ELEVATED SPLIT LUNGE
10 reps each leg
Keep the load in the front leg and use that back foot to stabilize
Circuit 3 — 3X
Note- Perform movements back to back. Movements should be taken to failure with 60 seconds rest between rounds.
EQUIPMENT
MAT
MINIBAND
EXERCISES
12 reps MINIBAND CURTSY LUNGE + HIP ABDUCTION Left side
12 reps MINIBAND CURTSY LUNGE + HIP ABDUCTION Right side
12 reps MINIBAND SQUAT + SIDE STEP
20 reps FLOOR BRIDGE MINIBAND ABDUCTIONS
60 seconds Rest
MINIBAND CURTSY LUNGE + HIP ABDUCTION
12 reps Left Side
12 reps Right Side
Keep hips square and kicking foot slightly turned out.
MINIBAnD SQUAT + SIDE STEP
12 reps count each step
Sink low into that squat and maintain resistance in the band
FLOOR BRIDGE MINIBAND ABDUCTIONS
20 reps Moderate
I like to lea
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
FIGURE 4
30 seconds
Switch legs halfway