11.24 Monday | Home

 

This is a VERY isolated Lower Body Glute Building Day! You’ll be doing a lot of single leg work.

Warm Up

BODYWEIGHT WARM UP JOG IN PLACE

3 Minutes

I like to perform cardio for 3-5 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 with a barbell if available.

EQUIPMENT
DUMBBELLS
BOX/BENCH

EXERCISES
15-20 reps HIP THRUST
90 seconds Rest

HIP THRUST

15-20 reps Heavy 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
DUMBBELLS

EXERCISES
10 reps SINGLE LEG RDL right leg
10 seconds
10 reps SINGLE LEG RDL left leg
60 seconds

SINGLE LEG RDL

10 reps each leg

Keep your hips pressing back as you shave that front weight down the standing leg

 

Circuit 4 — 3X

Note- Perform movements back to back. Both movements should be taken to failure with a quick 60 seconds rest between rounds.

EQUIPMENT
MINIBAND

EXERCISES
15 reps MINIBAND DONKEY KICK right leg
15 reps MINIBAND DONKEY KICK left leg
20 reps MINIBAND SQUAT + SIDE STEP total
12-Failure reps MINIBAND SQUAT PULSE
60 seconds

LYING HAMSTRING CURL

12 reps Moderate- Heavy load

Option to take an even deeper hinge in your hips if this feel better

MINIBAND SQUAT + SIDE STEP

20 reps

Keep resistance in the band by pressing your knees out as you lower to a squat

MINIBAND SQUAT pulse

12- Failure reps

Sitting at the bottom of the squat perform as many controlled pulses as able

 

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