Lower body — GLUTES/HAMSTRINGS
*Remember to always start with a warm up before you begin (5-10 mins) & finish with a cool down and stretch after your strength session.
*It is the LAST WEEK of this strength build — so I highly encourage you to INCREASE your weight this week, as always, stick to your own bodyweight if you are a beginner exerciser or don’t feel quite comfortable with the movements just yet!
SET #1: 3 sets of 6 reps *goal is to up your weight each set once mastering form
A1) DB RDLs
SUPERSET #2: 3 sets of 6 reps
B1) HIP RAISES (barbell @ gym, DB’s @ home)
B2) STEP UPS (6 reps per side) *higher step or add DB’s for that extra challenge
SUPERSET #3: 3 sets of 6 reps
C1) DB SUMO SQUAT
C2) BANDED KICKBACKS *can use cables @ gym per side
FINISHER: AMRAP 8 minutes
16 reps BANDED KNEELING GLUTE KICKBACKS (8 per side)
16 reps WEIGHTED FROG PUMPS
16 reps HAMSTRING CURLS + HIP RAISE WITH SLIDERS
16 reps STANDING ABDUCTIONS (8 per side)
16 reps WALKING LUNGES
Complete as many rounds as you can in 8 minutes!
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
DB RDLs
HIP RAISES
STEP UPS
SUMO SQUAT
KICKBACKS
KNEELING GLUTE KICKBACKS
WEIGHTED FROG PUMPS
HAMSTRING CURL +/- HIP RAISE
STANDING ABDUCTIONS
WALKING LUNGES
