11.10 Monday | Home

Hello Team! Another Monday, another heavy Lower Body Glute Building Day!

Warm Up

JOG IN PLACE

3 Minutes

Alternate between bodyweight cardio of your choosing

leg swings

30 seconds each side

Big loose swings

ADDUCTOR LUNGE

30 seconds

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

Superset 1 — 4X

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

EQUIPMENT
DUMBBELLS
BOX/BENCH

EXERCISES
12 reps SINGLE LEG HIP THRUST each leg
20 reps MONSTER WALKS
90 seconds Rest

SINGLE LEG HIP THRUST

12 reps Heavy as possible

Continue to build weight if able to maintain reps

MONSTER WALKS

20 reps count each step

Slow controlled steps keeping as much resistance in the band as able

Set 2 — 3X

Note- This is where your heart rate kicks up! Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-12 reps SUPPORTED STEP UP Right leg
30 seconds
8-12 reps SUPPORTED STEP UP Left Leg
60 seconds

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

EQUIPMENT
SMITH MACHINE

EXERCISES
10-12 reps RDL
60 seconds Rest

RDL dbs

10-12 reps Heavy

Shave down the front of the legs to high shin. Pressing your hips straight back.

Superset 4 — 3X

Note- Perform movements back to back. Both movements should be taken to failure with a quick 30 seconds rest between rounds.

EQUIPMENT
STABILITY BALL
MINIBAND

EXERCISES
6-8 reps STABILITY BALL HAMSTRING CURL
15-Failure reps SEATED ABDUCTION MACHINE
30 seconds

STABILITY BALL HAMSTRING CURL

6-8 reps

Option to perform on the floor with towels sliding in and out

ELEVATED CLAM

15-Failure reps

Press up with your hips as you simultaneously elevate that top leg.

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

FIGURE 4

30 seconds

Switch legs halfway