11.24 Monday | Gym
This is a VERY isolated Lower Body Glute Building Day! You’ll be doing a lot of single leg work.
Warm Up
INCLINE WALKING
5 Minutes
I like to perform cardio for 5 minutes 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 — 4X
Note- Perform one exercise at moderate load for high reps. Rest 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine
EQUIPMENT
BARBELL
BOX/BENCH
EXERCISES
15-20 reps HIP THRUST
90 seconds Rest
HIP THRUST
15-20 reps Moderate load
High reps again this week. Going for failure each round.
Set 2 — 3X
Note- Perform one exercise for slow controlled reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
8-12 reps SUPPORTED STEP UP right leg
10 seconds rest
8-12 reps SUPPORTED STEP UP left leg
60 seconds Rest
SUPPORTED STEP UP
8-12 reps Heavy
Option to reach that back foot as far back as you can to increase the range of motion
Set 3 — 3X
Note- Slow controlled reps. Keep hips square to the floor and hips pressing back as you begin the hinge. Rest 60 seconds between rounds
EQUIPMENT
CABLES
EXERCISES
10 reps SINGLE LEG RDL right leg
10 seconds
10 reps SINGLE LEG RDL left leg
60 seconds
SINGLE LEG RDL with cable
10 reps each leg
Option to reach that back foot as far back as you can to increase the range of motion
Superset 4 — 3X
Note- Perform movements back to back. Both movements should be taken to failure with a quick 60 seconds rest between rounds.
EQUIPMENT
CABLES
SEATED ABDUCTION MACHINE
EXERCISES
12 reps GLUTE MEDIUS KICKBACK right leg
12 reps GLUTE MEDIUS KICKBACK left leg
8-10 reps SEATED ABDUCTION MACHINE
60 seconds
LYING HAMSTRING CURL
12 reps Moderate- Heavy load
Option to take an even deeper hinge in your hips if this feel better
SEATED ABDUCTION MACHINE
8-10 Heavy as able reps
I like to lean forward. Press out and slow controlled return the knees to center
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
FIGURE 4
30 seconds
Switch legs halfway