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 on the schedule shown below. Days not listed are OFF days. Weeks 5-6 Monday Workout #1 Wednesday Workout #2 Friday or Saturday Workout #3 Workout #1 Exercise Reps Sets Intensity Rest Feet 12 ea. 4 6/10 45 seconds Elevated Glute Bridge Hip Thrust 12 4 7.5/10 45 seconds on Supported 12 4 7.5/10 1 minute Dumbbell TRX 12 ea. 3 6/10 1 minute Lying on back, bend your knees and bring the heel of one foot to rest on a box or a bench in front of you and the other leg lifted in the air unsupported. Lift glutes off of the floor and drive upwards, squeeze and hold at top. Lower glutes back down slowly. Hip With back leaning on a bench behind you, hold a weight to one hip. Lift the opposite leg off the ground and lower glutes down. Drive through the heel of supporting leg and thrust glutes forward and squeeze at the top. Lower slowly. Supported Dumbbell on one leg, rest opposite hand on a chair or other support, and holding a dumbbell in hand of working leg. Bend working leg slightly and bend forward at your hips until parallel with the floor. While lowering body, extend unsupported leg behind you as a counterweight. Return to upright position and squeeze glutes at the top. TRX Holding both TRX handles shift your weight to one leg and lift the opposite off the ground in front of you as close to parallel with the floor as is comfortable. Keeping chest high and shoulders back, bend the knee of your supporting leg to 90 degrees. Drive through your heel and explode back up to standing.
SUPERSET Glutes, Weeks 5-6 Workout #2 Exercise Reps Sets Intensity Rest Medicine 24 2 6/10 30 seconds Ball 12 4 7.5/10 45 seconds with Iso Holds 10 ea. 4 7.5/10 10 seconds Sumo Jump 12 4 6/10 1 minute with Place a resistance band just below knees, and a in your hands held to your chest. 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 total. with Isolation Holds With cable machine set to lowest position, face away from machine. Feet should be just over hip distance apart, toes pointing outwards. Reach behind you, going between your legs to grasp rope attachment. Your knees should be slightly bent, body parallel to the ground with shoulders pulled back, and core engaged. From here, drive hips forward (almost to hyperextension) and squeeze glutes at the top. Slowly lower back to starting position with body parallel to floor. On every third repetition hold for a count of 4. SUPERSET Seated sideways in the horizontal leg press machine place the bottom of your foot of your upper leg onto the press and your bottom leg bent underneath you. Drive through the heel of your top leg, exploding to full extension. Always maintain a slight bend in your knee so you don t hyperextend. Squeeze your glutes at the top of the movement. Slowly lower to starting position. Sumo Jump Perform 12 Sumo Jumps, followed by 12 Sumo s. On last Sumo hold the position for a 12 count hold.
SUPERSET Glutes, Weeks 5-6 Workout #3 Exercise Reps Sets Intensity Rest 12 Reps ea. 3 6/10 30 seconds Lunge to Balance Donkey s 12 ea. 3 7.5/10 1 minute on Smith Reverse Abductor 12 4 7.5/10 45 seconds Sumo 12 3 6/10 10 seconds s Good 12 3 6/10 10 seconds Mornings Split s 12 ea. 3 6/10 1 minute Lunge to Balance Resting barbell on shoulders, keep chest high and shoulders back. Lift one foot off the ground, supporting weight with one foot and 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 in front of you to a 90 degree angle. Balance on supporting leg, and lower leg behind you back into curtsy position. Try to avoid touching elevated leg to the floor. Keep core engaged and glutes tight throughout entire exercise. Donkey s on Smith Position body in quadruped position on floor beneath Smith bar. Lift one leg up to a 90 degree angle and ensure that the bottom of this foot is in contact with the bar. Drive bar upwards with foot keeping core tight. Squeeze glutes at the top as far as you can comfortably go. Pause, and lower slowly back to 90 degrees. Reverse Abductor Place feet on foot rests next to each other facing body towards chair and rest hands on the back of the seat. Bend knees and engage core and glutes. Push legs outwards, squeeze glutes and return to starting position. SUPERSET Sumo s Stand with feet shoulder distance apart, toes pointing outwards. Rest barbell on shoulders. Lower body down until knees are working toward 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 shoulders. Lean forward, keeping core engaged, driving hips backwards. Thrust hips forward, almost into hyperextension, and squeeze glutes at the top. Lower back down slowly. Split s With barbell on shoulders, stand with one foot in front of the other with legs in an upside-down V position. Lower down into a squat position. Repeat on other side.
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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
with Deadlifts with with, Gluteus Medius with Deadlifts Donkey s on Smith Dumbbell Split s s on Bench s Box Elevated Glutes Abductor with with with with Elevated Glutes Abductor with with Elevated Glutes Abductor 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
Reverse Abductor Box with TRX TRX Jump Elevated Glutes Abductor 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
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
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 Abductor, Exercises Clamshells,, Elevated Glutes Abductor, Exercises