Legs & Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Dumbbell Side Step Up onto Bench into Curtsy Lunge: 3×10 (medium weight)
*Superset with
Straddle Bench Jumps: 3×15

Plate Glute Bridge with Upper Back on Bosu: 3×20 (light weight)
Superset with
**Squatted Foot Lifts: 3×12 (medium weight)

Cable Squat Walk Out: 3×6 (heavy weight)
Superset with
Cable Pull Throughs: 3×15 (medium weight)

Seated Calf Raise: 2×12, 1×10 (heavy weight), 2×10 (20lb less)

Bike for 15 minutes at moderate pace.

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between.
**Video of this exercise posted to Instagram on July 7, 2017.

Pin the graphic below for quick reference during your workout.

12.8.17 Legs Glutes.png

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Legs & Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Barbell Split Squats: 3×15 (medium weight)
*Superset with
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Barbell Hip Thrusts Off Bench: 3×10 (medium weight)
Superset with
Goblet Squats: 3×10 (medium weight)

**Donkey Kick Machine: 3×8 (heavy weight)

Seated Calf Raise: 2×12, 1×10 (heavy weight), 1×10 (20lb less)

Push/pull sled 3 individual times with 1.5x body weight.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Superset: Perform the second exercise immediately after the first without resting in between.

**If your gym doesn’t have a donkey machine or you exercise at home, perform as donkey kick on hands and knees holding a dumbbell behind your knee.

Pin the graphic below for quick reference during your workout.

12.4.17 Legs Glutes

Legs & Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Barbell Split Squats: 3×12 (medium/heavy weight)

Barbell Squats: 3×10 (20lb less)

Barbell Calf Raises: 3×30 (same weight as squats)

Dumbbell Bulgarian Split Squats: 3×8 (medium weight)
*Superset with
Unweighted Bulgarian Split Squat Jumps: 3×8

Barbell Glute Bridge: 3×12 (medium/heavy weight)
Superset with
Barbell Romanian Deadlift: 3×6 (same weight as bridge)

Seated Calf Raise: 1×12, 2×10 (heavy weight)

Box Jump into Modified Burpee: 3×10

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during your workout.

12.1.17 Legs Glutes.png

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Split Squats: 3×12 (medium/heavy weight)

Barbell Squats: 3×10 (20lb less than split squat weight)

Barbell Calf Raise: 3×30 (same weight as squats)

Seated Calf Raise: 1×12, 2×10 (medium weight)

Dumbbell Bulgarian Split Squats: 3×8 (heavy weight)
*Superset with
Unweighted Bulgarian Split Squat Jumps: 3×8

Barbell Glute Bridge: 3×12 (heavy weight)
Superset with
Barbell Romanian Deadlifts: 3×8 (same weight as bridge)

Box Jump into **Modified Burpee: 3×10 (low box)

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform second exercise immediately after the first without resting in between.

**Modified burpee excludes the push up

Pin the graphic below for quick reference during workout.

11.27.17 Legs Glutes

 

Legs

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Dumbbell Walking Lunges: 3×8 steps each way(medium weight)
*Superset with
Jump Rope: 3×100 revolutions

Cable Glute Kickback: 3×15 (medium weight)
Superset with
Cable Side Kickout: 3×15 (light weight)

Dumbbell Romanian Deadlift: 3×20 (medium weight)
Superset with
Goblet Squat: 3×15 (medium weight)

Standing Calf Raise Machine: 3×15 (heavy weight)

Seated Calf Raise Machine: 3×12 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

11.24.17 Legs Glutes

 

Legs & Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Barbell Split Squats: 3×15 (medium weight)
*Superset with
Barbell Squats: 3×10 (same weight)

Barbell Hip Thrusts Off Bench: 3×12 (medium weight)
Superset with
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Glute Crossover on Bench: 3×20
Superset with
Goblet Squats: 3×10 (heavy weight)

Seated Calf Raise: 1×12, 2×10 (heavy weight)

Treadmill for 15 minutes at 1mph:
10 walking lunges (each leg)
10 squatted side step (each side)
Walk 30 seconds

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between

Pin the graphic below for quick reference during your workout.

11.20.17 Legs Glutes.png

Legs & Glutes

Warm-up: Walk on treadmill for 10 minutes at 3mph/3% incline. Stretch

*Drop Set on Squat Machine: 3×10 (heavy, medium/heavy, medium weight)

Circuit 1
Dumbbell Reverse Lunge to Ski Squat: 3×10 (medium weight)
**180 Squat Jump: 3×10
Barbell Romanian Deadlift: 3×10 (heavy weight)

Circuit 2
Barbell Kneeling Squats: 3×15 (medium weight)
Back Lunge into Knee Up with a Jump: 3×10 (each side)
Goblet Squat: 3×10 (heavy weight)

Standing Calf Machine: 3×15 (heavy weight)

Seated Calf Raise: 3×12 (heavy weight)

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Drop set: Perform one set then drop the weight, immediately perform another set, repeat one more time for a total of three sets

**180 Squat Jump: Perform squat jump while simultaneously turning 180 degrees

Pin the graphic below for quick reference during workout.

11.17.17 Legs Glutes