8.18 Monday | Gym

 

Maximum glute hypertrophy today hitting all 3 glute regions and hamstrings. Let’s get to work!

Warm Up

INCLINE WALKING

3 Minutes

Get warm, perform any cardio of your choosing

WALL FACING LEG SWING

30 seconds

Foot in a natural flex, big loose swings

adductor lunge

30 seconds each side

Opening your hips

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Exhale as you press your hips up

 

Set 1 — 4X

Note- Perform slow controlled reps. Build weight if able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
6-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds Rest

BULGARIAN SPLIT SQUAT

6-12 reps each leg Heavy

Take a slight lean forward to put the tension in your glutes

 

Set 2 — 4X

Note- Perform one movement to failure. Rest 60 seconds between rounds

EQUIPMENT
BENCH/BOX
BARBELL

EXERCISES
10-Failure reps HIP THRUST
90 seconds Rest

HIP THRUST

10-Failure reps Heavy

Hold the top of the thrust for an extra count before lowering

 

Set 3 — 3X

Note- Perform one exercise at a heavy load. Build weight if able. Rest 60 seconds between rounds.

EQUIPMENT
SMITH MACHINE

EXERCISES
12 reps RDL Smith Machine
60 seconds Rest

RDL SMITH MACHINE

12 reps Heavy

Slow lower. Shifting your hips straight back and shins remain near the bar

 
 

Superset 4 — 3X

Note- Perform movements back to back.. Rest 30 seconds between rounds

EQUIPMENT
HAMSTRING CURL MACHINE
ABDUCTION MACHINE

EXERCISES
8-12 reps HAMSTRING CURL MACHINE
12-Failure reps SEATED ABDUCTION MACHINE
30 seconds Rest

HAMSTRING CURL MACHINE

8-12 reps heavy

Keep hips pressed into the pad. Slow 2 count lower.

SEATED ABDUCTION MACHINE

12-Failure reps Moderate-Heavy

Slow 2 counts when bringing legs back together. Alternative- Miniband kickbacks or cable kickback machine.

 

Cooldown

STANDING CROSS HAMSTRING STRECH

30 seconds

Exhale as you reach hands to floor

DOWN DOG

30 seconds

After peddling out your calves press your heels into the mat

PIGEON

30 seconds each leg

The closer the heel to your body the easier, deepen the stretch by moving the foot away

SUPINE SPINAL TWIST

30 seconds each leg

Keep both shoulders on the mat as your knee sinks lower into the stretch

 
Lower Body, Glute & HamstringAngela Fales