day three: glutes
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
5 minutes on the stair master: alternating in 30 second intervals between level 10 and level 6.
Allow 60-90 seconds rest between circuits. use this time to transition/set weights for your next circuit. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed. done is better than perfect!
circuit 1:
hip thrusts. Complete 1 set of myo rep (as many reps as possible until failure).
Followed by:
10 reps
8 reps
6 reps
At-home alternative: use a dumbbell and add bands around quads on a couch. increase reps if working with lighter weights.
Begin seated on the ground with a bench (or couch) 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.
circuit 2: Complete 3 rounds.
cable pull throughs. Complete 10-12 reps.
At-home alternative: romanian deadlifts with dumbbells.
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 away from the cable machine and hold the rope handle with both hands between your legs. Keep a slight bend at your knees, hinge at your hips, and lean your torso forward maintaining a neutral spine. Stop your torso just above hip level, driving your weight through your heels, and then lift yourself back up squeezing your glutes at the top.
kettlebell swings. Complete 12-15 reps.
Stand with feet shoulder-width apart and knees slightly bent holding a kettlebell with both hands in a palms-down grip or holding the top of one dumbbell, cradling it in your palms with a tight grip. Pull the kettlebell back between the legs. Quickly push the hips forward and pull the knees back to generate the forward momentum to swing the kettlebell forward and up in front of the body. The strength to move the weight should come from the legs and hips, NOT the shoulders. The explosive extension of the hips should propel the kettlebell up to chest or shoulder height. As the kettlebell reaches the top of the move, brace the abdominal muscles and contract the arm and shoulder muscles to create a brief pause before pulling the kettlebell back down between the legs for the next repetition.
deadball slams. complete 10-12 reps.
modification: perform squat to shoulder press using dumbbells.
Stand with your feet hip-width apart and holding a medicine ball in both hands directly in front of your chest; grasp the ball with your hands in a neutral position (palms facing each other), and elbows fully flexed (bent) and facing down towards the floor. Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Pull your shoulders down and back and engage your core. Maintain a flat back by bending forward at the hips. Reach the medicine ball upwards above your head while simultaneously straightening your legs and rolling up on the balls of your toes. Explosively bring the ball down to throw it directly downwards into the floor while dropping your weight back into your hips. As you throw the ball down, make sure you are maintaining the abdominal bracing and hinge from the hips to maintain spinal stability.
circuit 3: complete 2 rounds.
jumping squat to lunge. complete 6-8 reps, l-r.
Begin with feet shoulder width apart and jump into a lunge position, then explode into the air, switching your feet as you jump and landing in a squat position. Repeat this on the opposite leg. This is one rep. Repeat for the set number of reps. To modify, simple step back into a lunge position and then step out into a squat position, omitting the jump.
Bulgarian split squats. complete 10-12 reps, right side only.
Begin by placing the toes of your right foot on a bench, box, stair or chair, with your left leg straight and foot positioned below your hip. Hold dumbbells in both hands with palms facing your body and hands hanging directly below your shoulders. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground. Press your left heel into the ground to straighten your left knee. Keep your core tight and repeat. Perform the set number of reps and then switch legs.
pulsing lunges. complete 10-15 reps, right side only.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back with your left foot and bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Slightly lift yourself up, and then pulse back down to the lowered position. Continue to drive weight through your front heel to engage your glutes. Repeat all reps on the same side and then repeat.
Bulgarian split squats. complete 10-12 reps, left side only.
Begin by placing the toes of your right foot on a bench, box, stair or chair, with your left leg straight and foot positioned below your hip. Hold dumbbells in both hands with palms facing your body and hands hanging directly below your shoulders. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground. Press your left heel into the ground to straighten your left knee. Keep your core tight and repeat. Perform the set number of reps and then switch legs.
pulsing lunges. complete 10-15 reps, left side only.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back with your left foot and bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Slightly lift yourself up, and then pulse back down to the lowered position. Continue to drive weight through your front heel to engage your glutes. Repeat all reps on the same side and then repeat.
circuit 4: complete 3 rounds.
sumo squat to sumo deadlift. complete 10-12 reps.
Stand with feet wider than shoulder-width apart, toes turned out at about 45 degrees. Hold a dumbbell at one end with both hands in front of your body. Brace your core and stand with feet slightly wider than shoulder width apart with toes turned out at about 45 degrees. Inhale to sit hips back and lower into a squat, keeping core engaged and back neutral. Pause at the bottom, when hips are in line with knees or when form starts to break. Shins should be vertical and knees should be tracking over (but past) toes. Exhale to press into heels and outer edge of foot to stand. Next, perform a sumo deadlift with your feet in the same position, slight bend in your knees, hinging at your hips and leaning with your torso forward. There should be a slight arch in your back as you move forward. Drive weight through your heels and return to a standing position squeezing your glutes. Repeat.
banded butterfly wall sit. Complete 30 reps.
Stand with your back pressing against a wall. Place a band around your quads. Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor. Holding this position, move your knees outward in a butterfly like movement, keeping your feet together. The insides of your feet will lift off of the ground. You should feel this in your outer glutes.
banded butterfly glute bridges
Banded butterfly glute bridges. complete 30 reps.
Lie on your back with your knees bent and your feet flat on the ground. Place a band around your quads. Press your feet together on your toes, 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 press your knees outward against the band, making a butterfly movement. Repeat.
challenger:
hip thrusts until failure.
At-home alternative: use a dumbbell and add bands around quads on a couch. increase reps if working with lighter weights.
Begin seated on the ground with a bench (or couch) 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.