8.18 Monday | Home

 

Abductors glutes and hamstrings today. Let’s get after it.

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Get warm, perform any bodyweight cardio of your choosing

WALL FACING LEG SWING

30 seconds each side

Foot in a natural flex, big loose swings

ADDUCTOR LUNGE

30 seconds each leg

Opening up the hips

LOW LUNGE CROSSBODY TWIST

30 seconds Alt sides

Exhale as you twist

 

Set 1 — 4X

Note- Build weight if able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds Rest

BULGARIAN SPLIT SQUAT GLUTE

8-12 reps each leg Heavy

Take a slight lean forward allowing the bar to rest lower on your back

 

Superset 2 — 3X

Note- Perform movements back to back.. Rest 60 seconds between rounds

EQUIPMENT
BENCH/BOX
DUMBBELLS
MINIBAND

EXERCISES
15-20 reps KAS HIP THRUST
12-Failure SINGLE LEG HIP THRUST each leg
60 seconds Rest

KAS HIP THRUST DB

15-20 reps Heavy

Option to use a pair of DBs if preferred

Immediately into bodyweight banded variation

SINGLE LEG HIP THRUST

12-Failure each leg

Explosively drive knee to chest

 

Set 3 — 4X

Note- Perform reps slowly with a 2-3 count lower. Build weight if able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12-15 reps SUMO DEADLIFT
60 seconds Rest

sumo deadlift

12-15 reps Heavy

Slow 3 count lower. Shifting your hips straight back and shins near the bar

 

Superset 4 — 3X

Note- Perform movements back to back.. No rest between rounds

EQUIPMENT
MAT
LONG LOOP RESISTANCE BAND

EXERCISES
15 reps KICKBACK LONG BAND each leg
25 reps FLOOR BRIDGE MINIBAND ABDUCTIONS
No Rest

KICKBACK LONG BAND

15 reps each leg

Option to perform glute kickback on all 4s with mini band around knees

FLOOR BRIDGE MINIBAND ABDUCTIONS

25 QUICK reps

Hips remain elevated during all reps

 

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