day three: glutes
Allow 60-90 seconds rest between circuits. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed.
Pyramid stack: For rounds with pyramid stacks, you will increase your weights each round and lower your reps. For example, if an exercise lists three rep ranges like 12, 10, 8 you would complete 12 reps during the first round, then increase your weights in the second round and lower to 10 reps, then increase your weights in the third round and lower to 8 reps. if you are doing this at home and don’t have that many sets of weights, that’s okay! simply perform between 8-12 reps of each exercise instead like you would in a normal round. choose a weight that consistently challenges you so that the last two reps are tough!
circuit 1: Complete 3 rounds.
Box jumps. Complete 10 reps.
Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box or elevated surface. Bend your knees and swing your arms back. Jump onto the top of the box with both feet at the same time, swinging the arms forward to give you a little momentum. Once you land, stand up until your legs are straight and drive your hips forward. Step one foot at a time back to the floor or jump down softly with both feet.
Cable squats. complete 8-12 reps.
Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley. Stand a few feet away from the cable machine, until your arms are fully extended in front of you holding the pulley. Squat down, keeping your arms fully extended in front of you, driving your weight through your heels until your legs are parallel to the floor. Drive yourself back up through your heels and squeeze your glutes at the top.
Skinny wide squat jumps. complete 8-12 reps.
Begin with your feet shoulder width apart, and hop out to a squat position. Jump back in with feet positioned shoulder width apart, maintaining a squat position to keep time under tension throughout the movement. Continue to hop in and out for the set number of reps.
circuit 2: pyramid stack.
Adductor machine. Complete 12, 10, 8 reps.
Seated on the adductor machine, make sure your back is fully pressed up against the seat behind you. Choose a weight that will challenge you without sacrificing form. Position the legs of the machine out just past your hips. Press your legs inward just past shoulder width, maintaining a tight core and return to the starting position. Repeat the set number of reps.
Forward seated abductor machine
Forward seated abductor machine. complete 12, 10, 8 reps.
Seated on the abductor machine, dig your heels into the foot holders of the machine and lean your torso forward as you lightly hold onto the machine (not the cable or weight stack!) to help maintain balance. Choose a weight that will challenge you without sacrificing form. Press your legs outward past your hips, squeezing your glutes and maintaining a tight core and return to the starting position. Repeat the set number of reps.
Sumo squat jumps. complete 12, 10, 8 reps.
Stand with your feet shoulder width apart and slightly turned out at a 45 degree angle, arms positioned at your chest to help maintain a tight core. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep.
circuit 3: pyramid stack.
Hip thrusts. complete 12, 10, 8 reps.
Begin seated on the ground with a bench directly behind you. If you do not have a barbell, place a dumbbell resting on your hips and stabilize it with one hand on either side of the dumbbell. If using a barbell, have a loaded barbell over your legs. It is strongly recommended to use a hip pad to remove discomfort for this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that the bottom of your shoulder blades are rested on the bench. Begin the movement by driving through your heels, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Keep your chin tucked to maintain a neutral spine and proper tension. Extend as far as possible, then lower your hips toward the floor and repeat.
Split stance hip thrusts. complete 12, 10, 8 reps.
Begin seated on the ground with a bench directly behind you. If you do not have a barbell, place a dumbbell resting on your hips and stabilize it with one hand on either side of the dumbbell. If using a barbell, have a loaded barbell over your legs. It is strongly recommended to use a hip pad to remove discomfort for this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that the bottom of your shoulder blades are rested on the bench. Place your feet in a split stance position. Begin the movement by driving through your heels, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and the foot closest to your body. Keep your chin tucked to maintain a neutral spine and proper tension. Extend as far as possible, then lower your hips toward the floor and repeat.
Hamstring curls . complete 12, 10, 8 reps.
Lie down on a gym mat with a yoga ball positioned in front of you. Place your heels on the center of the top of the yoga ball, digging your heels into the ball. Lift your hips by tucking your pelvis until your torso is in a flat, elevated position with your legs fully extended. Bend at your knees, rolling the yoga ball back toward your body until your feet are directly below your knees. Return to starting position and repeat.
circuit 4: complete 3-4 rounds.
Banded walking squats. complete 8-12 reps, left-right.
Place a band around your quads. Squat down hinging at your hips into a squat position with your legs parallel to the ground. Begin walking and maintain this low position (time under tension is key for this movement), driving your weight through your heels with each step. Repeat the set number of reps.
Banded donkey kicks. Complete 12-15 reps, left-right.
Begin on all fours and lift your right leg off the floor until your knee is in line with your hip. Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small, concentrated pulses, keeping both hips parallel to the ground. Squeeze your glutes. Maintain this leg position, and without moving your foot, raise and lower your knees in a small range of motion, about an inch. Repeat on the opposite side.
Single leg glute bridges. complete 12-15, left-right.
Lie on your back with your knees bent and your feet flat on the ground. Lift one leg off the ground, keeping your knees together with one leg fully extended and one leg bent and planted on the ground. Place a dumbbell on your hips, holding it on either side of the weight with your hands. Press down into the ground with your heels, tuck your pelvis and let that guide your hips into the air as high as you can to form a flat bridge. Squeeze your glutes (very important) at the top of the motion and then return to starting position. Repeat.
squat jumps. for an added challenge, add a band around your quads. complete 8-12 reps.
Stand with your feet shoulder-width apart. Start by doing a regular squat, driving your weight through your heels and then engage your core and jump up explosively. When you land, lower your body back into the squat position with your legs parallel to the floor and repeat.