2.16 Monday | Home

 

It’s Monday — you know what that means. Glutes are the main event, with hamstrings and quads along for the ride. It’s a tough one!

Warm Up

INCLINE WALKING

5 Minutes

I like to perform cardio for 5-10minutes 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

 

Set 1 — 3X

Note- Slow controlled reps, I like to perform these with my chest lowered to keep the tension in my glutes. Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps SUMO DEADLIFT DB
60 seconds

SUMO deadlift db

8-12 reps Heavy

I like to hold a single heavy DB. In the gym I work around 110lbs

 

Superset 2 — 3X

Note- Perform exercises back to back building in weight each round if able. Rest 90 seconds between rounds.

EQUIPMENT
BARBELL
BOX/BENCH
MINIBAND

EXERCISES
16 reps KAS HIP THRUST
12 reps HIP THRUST + MINIBAND ABDUCTION
90 seconds Rest

KAS HIP THRUST

16 reps Moderate-Heavy
I’ll use a 50-60lb DB

Shorter range of motion, option to wear a minibabd

HIP THRUST+miniband abduction

12 reps Moderate- Heavy

Continue to build weight if able to maintain reps. I like to hold the top position for an additional count

 

Set 3 — 3X

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

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE Right leg
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE Left leg
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE

8-12 reps Moderate -Heavy
I’ll use a single 40-45lb DB

Weight in opposite hand as opposite front let

 
 

Circuit 4 — 2-3X

Note- Perform movements one after another for the right side of the body. Repeat from the top for the left side of the body. Complete 2-3 rounds

EQUIPMENT
MINIBAND

EXERCISES
12 reps MINIBAND REVERSE LUNGE right leg
12 reps MINIBAND KICKBACK right leg
12 reps MINIBAND FIRE HYDRANT right leg
Repeat from the top for the left leg

MINIBAND REVERSE LUNGE

12 reps right leg

MINIBAND KICKBACK

12 reps right leg

Kicking straight up

MINIBAND FIRE HYDRANT

12 reps Right leg

Repeat from the top for the Opposite leg

 

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway

 
Lower Body, Glute & Hamstring, StrengthAngela Fales