Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute

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Cornelia Webster
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1 Glutes, Weeks 3-4 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days. Weeks 3-4 Monday Workout #1 Wednesday Workout #2 Friday or Saturday Workout #3 Workout #1 Exercise Reps Sets Intensity Rest Glute /10 45 seconds Bridge with Hip Leg /10 45 seconds Extension with Pulses and Iso Hold Supported /10 1 minute Deadlift Box with Dumbbell in Opposite Hand 12 ea /10 1 minute with Place resistance band around legs just below your knees. Lie on floor on back, bend knees and bring heels to rest on bench. Lift glutes off of the floor and drive upwards. Squeeze glutes and hold body in glute bridge while performing 4 abducti pushing your knees apart from each other, increasing tension on resistance band. Lower slowly back to starting position. Hip Leg Extension with Pulses and Isolation Hold Slide body down leg extension chair until hips are in line with contact roller and glutes are below the seat. Thrust hips upwards, pausing at the top of hip extension. Slowly lower back to starting position. On last repetition perform 12 pulses and follow with a 12 count hold. Supported Dumbbell on one leg, rest opposite hand on a chair or something that can provide support. Bend supporting leg slightly and bend forward at your hips until torso is parallel with the floor. While leaning forward, extend lifted leg behind you as a counterweight in line with rest of body. Return to upright position. Box with Dumbbell in Opposite Hand Sit on box or bench and lift one foot off the ground. Hold a dumbbell or kettlebell in hand opposite supporting leg. Engage core and drive through heel of foot resting on the ground. Squeeze glutes and explode upwards coming to a single leg standing position. Lower back down slowly, repeat keeping lifted leg off the floor as much as possible throughout entire set.

2 SUPERSET Glutes, Weeks 3-4 Workout #2 Exercise Reps Sets Intensity Rest /10 30 seconds /10 45 seconds with Iso Hold Sumo Stance Leg /10 10 seconds Sumo Jump /10 1 minute Place a resistance band just below knees. Feet should be just over hip distance apart, toes pointing slightly outwards. Bend knees and lower into sumo squat position. From squat position take four large steps backwards and then four large steps forwards. Repeat for 24 steps. with Isolation Hold Set cable machine to lowest position, and face body away from the machine. Feet should be just over hip distance apart, toes pointing outwards. Reach between your legs to grasp rope attachment behind you. While grasping rope, knees should be slightly bent, body parallel to the ground with shoulders pulled back, and core engaged. Drive hips forward (almost to hyperextension) and squeeze glutes at the top. Slowly lower back to starting position with body parallel to floor. Do not use your arms to initiate movement. All power should come from thrusting your hips forward. On last rep hold position for 12 count hold. SUPERSET Sumo Stance Leg Sit in chair of horizontal leg press machine. Feet should be placed over shoulder distance apart, toes pointing slightly outwards. Drive through your heels and extend legs making sure to leave a slight bend in your knees. Pause for a moment at the top, squeeze glutes and lower slowly back down. Sumo Jump Perform 12 Sumo Jumps, followed by 12 Sumo s. On the last Sumo remain in squat position for a 12 count hold.

3 SUPERSET Glutes, Weeks 3-4 Workout #3 Exercise Reps Sets Intensity Rest 12 ea. 3 6/10 30 seconds Lunges s 12 ea. 3 6/10 1 minute on Bench Elevated Glutes /10 45 seconds with Pulses and Iso Hold Sumo /10 10 seconds s Good Mornings /10 45 seconds Lunges resting on shoulders, keep chest high and shoulders back. Lift one foot off the ground, supporting your weight with one foot and then cross lifted leg laterally behind you. Lower your body into a lunge until the knee of supporting leg is at about 90 degrees. Drive through your heel and come back to standing bringing back leg to starting position. s on Bench Set up a bench in front of a cable machine set to lowest position. Attach cable to your ankle and kneel down on bench with opposite leg, hands directly under your shoulders. Bring attached leg backwards until it is completely extended up and behind you. Squeeze glutes and slowly return to starting position. Elevated Glutes with Pulses and Isolation Hold In seat of, place feet into foot rests and grasp handles on each side. Squeeze and lift glutes off the seat and perform repetiti. On last rep perform 12 pulses and then hold for a count of 12. SUPERSET Sumo s Stand with feet shoulder distance apart, toes pointing outwards. Rest barbell on shoulders. Lower body down until knees are almost at a 90 degree angle. Drive through heels and explode back to starting position. Good Mornings Stand with feet just over hip distance apart, toes pointing slightly outward, and knees slightly bent. Hold barbell on shoulder. Lean forward, keeping core engaged, driving hips backwards. Thrust hips forward, almost into hyperextension and squeeze glutes at the top. Slowly lower back to starting position.

4 Banding Gluteus Medius, Stance with with Stance with Deadlifts Gluteus Medius, Gluteus Medius, Gluteus Medius, with with Deadlifts with with with Deadlifts with Medicine Ball Gluteus Medius, Lunges Lunge to Balance Knee Up Lunge to Balance Good Mornings Lunges Knee Up

5 Split s s TRX Ups Ups to Ups to Knee Up Sumo Split s Ups Ups Sumo Stance Leg s Lunge to Balance Sumo Jump Lunches with TRX Sumo Goblet Ups Split s Dumbbell Split s Gluteus Medius, with Deadlifts s s on Bench s on Bench s

6 with Deadlifts with with, Gluteus Medius with Deadlifts Donkey s on Smith Dumbbell Split s s on Bench s Box Elevated Glutes with with with with Elevated Glutes with with Elevated Glutes Hip Thrusts on Bench Hip Thrusts on Leg Extension Hip Thrusts on Leg Extension o ns Hip Thrusts on Bench Hip Thrusts on Bench Hip Thrusts on Leg Extension

7 Reverse Box with TRX TRX Jump Elevated Glutes Box with Dumbbell Feet Elevated Glute Bridge TRX Supported Deadlift Hip Hip Hip Bench with Hip Box TRX Bulgarian Split Hip Supported Deadlift TRX Hip Box

8 TRX TRX Jump TRX Jump with Glute Touchdown TRX with Gluteus Medius, Hip Thrusts on Leg Extension Hip Sumo Deadlift Sumo Goblet Sumo Stance Leg Sumo Jump Sumo Sumo Jump Sumo Goblet Sumo Sumo Stance Leg Sumo Stance Leg Sumo Goblet o ns Sumo Jump Hip Thrusts on Leg Extension Sumo Hip Thrusts on Bench

9 Glute Muscles - Primary Functi Glute Muscle Function Exercise Examples Largest Muscle of the three glute muscles. The main function is assisting with the extension of the upper leg (quadriceps). s,, Hip Thrusts, Gluteus Medius The Glute Med supports internal leg rotation when the hips are flexed, and external rotation of the leg when hips are in extension. Assist in providing stabilization in single leg movements, and assist with abduction of the leg when knee is extended When hips are flexed they help to internally rotate the leg, when the hips are extended they assist in external rotation of the leg. Provide stabilization in unilateral movements, and assist with abduction of the leg when knee is in extension., Curtsy Lunges, Elevated Glutes, Exercises Clamshells,, Elevated Glutes, Exercises

Glutes, Weeks 5-6. Exercise Reps Sets Intensity Rest. Single Leg TRX Squat 12 ea. 3 6/10 1 minute

Glutes, Weeks 5-6. Exercise Reps Sets Intensity Rest. Single Leg TRX Squat 12 ea. 3 6/10 1 minute Glutes, Weeks 5-6 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week