10.19 Monday | Home

Another heavy Lower Body Glute Building Day!

Warm Up

BODYWEIGHT CARDIO

2 Minutes

I like to perform cardio for until warm

leg swings

30 seconds each side

Big loose swings

ADDUCTOR LUNGE

30 seconds each leg

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

Set 1 — 3X

Note- DO NOT SKIP YOUR WARM UP SETS BEFORE STARTING YOUR FIRST HEAVY ROUND. 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
DUMBBELLS
BENCH/BOX

EXERCISES
12 reps B STANCE HIP THRUST left leg
12 reps B STANCE HIP THRUST right leg
90 seconds Rest

B STANCE HIP THRUST

12 reps Heavy load each leg

That heel helps stabilize as you press through that working leg

Set 2 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps BSUITCASE SQUATS
60 seconds Rest

SUITCASE SQUATS

10-12 reps Moderate-Heavy load

Brace your core, break at your hips, lower and pull that barbell down into your traps.

Superset 3 — 3X

Note- Perform both movements on one leg before switching legs. Slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
ELEVATED BLOCK
MINIBAND

EXERCISES
10 reps SINGLE LEG RDL Right leg
12 reps ELEVATED SINGLE LEG FLOOR BRIDGE Right side
10 reps SINGLE LEG RDL Left Leg
12 reps ELEVATED SINGLE LEG FLOOR BRIDGE Left side
60 seconds

SINGLE LEG RDL

10 reps Left leg
10 reps Right leg

Hinge at your hips and think about reaching your butt back as you lower to knee height.

ELEVATED SINGLE LEG FLOOR BRIDGE

12 reps

Hold the top contraction for a beat before lowering

Set 4 — 3X

Note- Perform one exercise with 60 seconds rest

EQUIPMENT
BOX/BENCH
MINIBAND

EXERCISES
15 reps SEATED ABDUCTION MACHINE
60 seconds

SEATED ABDUCTION MACHINE

8-15 reps heavy as able

I like to lean forward on these to feel a deeper stretch in my glutes

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

SUPINE SPINAL TWIST

60 seconds

Switch legs halfway