Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!! CARDIO/AEROBIC/CONDITIONING EXERCISE EXERCISE TIME/DISTANCE/ NOTES INTENSITY/SPEED/CALORIES Cardio Warm-up 4-5 minutes medium intensity Any exercise that elevates heart rate (Jumping jacks, stairs, etc) (Treadmill/Bike/Jumping Jacks/Stairs/etc) If you choose to do your 30 min Metabolic Interval Training (MIT) routine on same day as Resistance Training (RT), perform at the end of the (RT) routine or 5+ hours before or after to get best results. WEIGHT, STRENGTH & RESISTANCE TRAINING EXERCISE WEIGHT SETS REPS MOVEMENT Smith Machine Squats GROUP A > 30 lbs 3 1. Stand upright in front of the bar of the smith machine. 2. Position the bar against the back of neck (use a squat pad if available). 3. Lean back against bar and position feet out in front of you with a wide stance so you are leaning back against the bar. 4. Perform a wide stance squat with body weight back in heels. 5. Pushing through heels, slowly stand back up contracting glutes at top position. Repeat at a controlled pace keeping back upright. Plie Squats w/ Kettlebell or Dumbbell > 25 lbs 3 1. Start in the upright standing position with s wide and feet slightly wider than shoulder width apart. 2. Angle your feet so your toes are pointing outward. 3. Holding a kettlebell or dumbbell low between your s, lower your body towards the ground, keeping back upright and bodyweight in your heels. 4. Drive bodyweight through your heels in order to stand back up in the upright position, squeezing glutes at the top. 5. Repeat at a slow and controlled pace.
Ball Bridge Thrusts 0 3 20 1. Begin sitting on a stability ball. Walk your feet out in front of you until you are able to rest your head and shoulders on the ball. 2. You should be in the bridge position with both feet on the floor, knees at a 90 degree angle, back and hamstrings parallel to the floor, butt up, and core tight. 3. Dip your glutes down towards the floor, and then lift your hips back up to starting position. Squeeze glutes at the top position. 4. Dip glutes back down and repeat at a slow and controlled pace. Seated Hamstring Curl Machine GROUP B > 50 lbs 3 12-1. Adjust weight as desired. 2. Sit down on seat and extend your s straight out in front of you by sliding your feet in between the 2 pads. Make sure that your seat back is positioned correctly and the pad is in the appropriate spot as well. 3. The back of the ankles should be resting on the pad. 4. Slowly bend knees and curl the pad back. Slowly extend s back out in front of you without letting the weight stack touch. 5. Repeat in a controlled manner. Dumbbell Deadlifts > 40 lbs total 3 1. Stand with s stiff and knees slightly bent holding 2 DB s at front thigh area. 2. Lean forward with a flat back (DO NOT ROUND BACK) and lower DB's down towards toes as if you were stretching. 3. Bend knees slightly as u lower and sit back in your heels as you perform squat. 4. Lift upper body back up in a straight up position, squeezing glutes at the top. 5. Repeat at a slow controlled pace. *You can perform this exercise with a barbell as well.
Kettlebell Hip Thrusts >25 lbs 3 1. Stand upright with a wide stance and stiff (slightly bent) s. 2. Hold one kettlebell by the handle between s with arms fully extended down. 3. Lean forward and swing kettlebell back between s. 4. Immediately swing the kettlebell forward, back through s. Swing KB forward by popping/thrusting hips forward and squeezing glutes. 5. Repeat in a controlled manner. *KB will rise up in front, but do not use arm strength to lift it. Instead, use momentum of hip thrust to bring it forward. GROUP C Lateral Lunges w/ Dumbbells >12 lbs 3 1. Stand upright with a wide stance positioning toes forward and not out. 2. Hold DB s with arms fully extended in front of body. 3. Lunge to right side with body weight in heels. 4. While lunging, lower DB s down towards right foot. 5. Lift upper body back to a centered and upright position, squeezing glutes at top position. Repeat on same side or alternate depending on preference. Reverse Lunge into Front Jumps 1. Begin in upright standing position. 2. Jump up in the air off of right foot. As you land your right foot to the floor, extend left foot back into a reverse lunge while leaning forward and touching the floor with one hand. 3. Bring left foot back in as you stand upright and jump back up off of right foot again. 4. Keep back straight the entire time and stay on same throughout entire set before switching. Single Leg Bridges on Hands in Crablike Position 1. Sit on floor in crab like position with one foot on floor in front of you and other up the air in front of you. 2. Hands will be behind your body, rear facing the floor, and feet out in front of you with slight bend in both knees. 3. Push body (glutes) up, with weight on your hands and down foot. 4. Using the side of the down foot, push bodyweight through heel and lift glutes up as high as possible. Engage and contract glutes at top position. 5. Slowly lower glutes back down as close to floor without touching. Lift up again off of same foot for the entire set before switching. 6. Keep other foot up throughout entire set. Repeat.
GROUP D Bent Knee Leg Lift/ Glute Raises 20 1. Position body on the floor with hands down, one knee up off floor, and one knee on the floor. 2. Bend the up knee back at a 90 degree angle. 3. Lift up knee back/up in a manner as if you were pushing the ceiling up with the heel of your foot. Slowly lower the knee and bring back in to starting position. 4. Keep 90 degree angle throughout entire set in order to engage glutes. Repeat on same side. Single Straight Leg Lifts 20 1. Position body on the floor with hands down, one knee up off floor, and one knee on the floor. 2. Lift the of the up knee back behind your body. 3. Slowly lift up a few inches, keeping completely straight with foot in the flexed position. 4. Slowly lower the and bring back in to the starting position without touching foot to the floor. 5. Repeat at a slow and controlled pace on the same for the entire set. "Fire Hydrant" Side Kick-Outs BW 2 20 1. Position body on floor with hands and right knee down on floor. 2. Lift left out to the side with inner thigh parallel to floor and knee bent. 3. Extend from knee to foot straight out in order to kick your foot with a fully extended. Push heel out. 4. Repeat at a slow and controlled pace, keeping knee high. *Try this standing to increase level of difficulty OVERALL WORKOUT RATING (1-10) WORKOUT NOTES: Perform exercise in GROUP A 1 time and then go back through to complete 3(6 if single sided) sets per exercise within that group. Do the same for GROUPS B and C. *** HIGHLIGHTED EXERCISES: These are single sided exercises that should always be performed as follows: 1. Perform the highlighted exercise on either the right or left side//arm for the specified number of repetitions. YOU DO NOT HAVE TO START ON THE
SIDE SPECIFIED IN PHOTO/MOVEMENT! 2. Move to the next highlighted exercise WITHIN THE SAME GROUP and perform this exercise on the same side//arm as previous for the specified number of repetitions. 3. If there is a third highlighted exercise within the same group, perform on the same side//arm as previous for the specified number of repetitions. 4. Move back to the first highlighted exercise and perform on the opposite side//arm for the specified number of repetitions. 5. Perform the remaining highlighted exercises within the same group on this opposite side as well. 6. Perform 3 sets on side//arm totaling 6 sets per highlighted exercise.