Posts in Glutes
Legs

Legs

1. Glute Abductors (4 sets: 16 reps)

2. Stiff Leg Deadlifts (4 sets: 10 reps)

3. Leg extensions (4 sets: 6 reps heavy, 6 reps with 3 seconds hold at top, 6 reps heavy)

4. Seated Leg Curls (4 sets: 6 reps heavy, 6 reps with 3 seconds hold at top, 6 reps heavy)

5. Hack Squat Machine (4 sets: 16, 12, 10, 8 reps)

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Legs

Legs

Today’s Leg workout was courtesy of Julian Smith, which I won’t repost. But here is another workout for you guys!

1. Seated Hamstring Curls (5 sets: 40, 30, 20, 16, 12, 10)

2. Stiff Leg Deadlifts (4 sets: 15 reps)

3. Pendulum Squat (4 sets: 12, 8, 6, 4)

4. Leg Press (6 sets: 40, 30, 20, 16, 12, 8)

5. Abductors Seated Up right (4 sets: 15 reps) 4.2.1.0

Superset: Abductors laying back (if machine allows) or standing with ankle attachment on cables machine (4 sets: 18-12 reps heavy)

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Legs

Legs

1. Abductors Seated Up right (4 sets: 15 reps) 4.2.1.0

Superset: Abductors laying back (if machine allows) or standing with ankle attachment on cables machine (4 sets: 18-12 reps heavy)

2. Leg Press (6 sets: 40, 30, 20, 16, 12, 8, 8)

3. Reverse Hack Squat or Pendulum Hack Squat ( 4 sets: 10 reps)

Superset: Leg Extensions (4 sets: 8 slow, drop 8 fast)

4. Seated Leg Curl (4 sets: 20 reps)

Superset: hyper-extensions for hamstrings

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Legs

Legs

1. Abductors Seated Up right (4 sets: 15 reps) 4.2.1.0

Superset: Abductors laying back (if machine allows) or standing with ankle attachment on cables machine (4 sets: 18-12 reps heavy)

2. Double Leg smith machine glute kick back (3 sets: 5 reps, on 5th rep hold 5 seconds at top, repeat until failure

3. Double Leg smith machine glute kick back (4 sets: 12 reps)

4. Leg Extension (4 sets: 8 right leg, 8 left leg, 8 both legs) 3.0.3.0

5. Leg Curls on overload machine (4 sets: 8 reps overload top, 8 reps overload bottom, 8 reps overload middle) If you don’t have this machine, do “21’s”

6. Reverse Hack Squat – Isolateral (3 sets: 16,12,8 reps) Heavy

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Legs

Legs

1. Seated Leg Curls – Machine (4 sets: 15 reps) 4.2.1.0

2. Leg extensions (4 sets: Drop Set: 8,8,8)

3. Stiff Leg Deadlift (4 sets: 15reps)

4. Hack Squat – Isolateral (6 sets: 16,12,10,10,8,8 reps)

5. Double Leg smith machine glute kick back (4 sets: 10 reps)

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Quads/Glutes

Quads/Glutes

1. Double Leg Smith Machine Kick Backs (4 sets: 14 reps) Tempo 2.0.2.0

2. BB Squat (5 sets: 10-12 reps) 2.2.1.0

3. Leg Extension (4 sets: 8 reps) heavy explosions (1.0.1.0)

Superset Leg Extension (4 sets: 8 reps) slow controlled (4.2.2.0)

Superset Leg Press feet wide and low (4 sets: 10 reps) 2.0.2.0

4. Abductor machine (4 sets: 14 reps) 2.0.2.0

Superset with weighted Pulse squats (4 sets: 20 reps)

4: Plie Squats (4 sets: 10 reps) 2.1.2.0

Superset DB RDLs (4 Sets: 10 reps) 2.1.2.0

5. Laying Hamstring Curls (3 drop sets: 10, drop, 10, drop, 10, drop, 10 = 40 total reps) 1.0.1.0

6. BB squat (3 sets: 10 reps) 2.2.2.0

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Quads

Quads

1. Quad extensions (4 sets: 15 reps) Tempo 4.2.4.3 But held slightly elevated

2. Quad extensions (4 sets: 12 reps) 3.0.3.0

Superset: Quad extensions (4 sets: 12 reps) 1.0.1.0

3. Heels Elevated Goblet Squats (4 sets: 20 reps)

Superset: Same movement, partial reps (4 sets: 20 reps)

4: Leg Press, Light Weight (4 sets: 20 reps) 4.3.1.0

Superset Jumping Lunges (4 Sets: 15 reps each leg)

Superset Squat jumps - using a plat form 4 inches high. alternate landing on the platform between your legs, then with legs wider than platform. Try using a gym fitness platform from one of the classes, but just by itself on the ground. (20 reps)

5. Double leg smith machine kickbacks (3 sets: 12 reps)

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Glutes

Glutes

2. Abductor machine (5 sets: 16 reps) 2.0.1.2 tempo

Superset body weight lunges form focused, 10 reps each leg

3. Leg Press (5 sets: 12, reps) 2.4.1.0 Tempo

4. Double Leg Glute Kickback on Smith machine (4 sets: 12-15 reps) Forced Positives

5. Stiff Leg DLs (3 sets: 12 reps)

6. Hamstring Curl (4 sets: 15 reps)

Superset Banded Hyperextensions (12 reps)

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Glutes/Quads

Glutes/Quads

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Quad extensions (4 sets: 20 reps, hold 30 seconds on last rep)

2. Abductor machine (5 sets: 20,16,12,10,8)

3. BB Back Squat - (5 sets: 12, reps) 2.0.1.0 Tempo

4. Glute Kickback machine (4 sets: 16 reps)

5. Lunges - DB stationary (5 sets: 20,15,11,7,5 each leg)

6. Stiff Leg Deadlift - (5 sets: 20,16,12,10,10) 4.0.1.2 tempo

Cardio:

1. 30 mins of HIIT

2. 30 mins of incline walk

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Quads

Quads

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Lunges - DB stationary (5 sets: 20,15,11,7,5 each leg)

2. Quad extensions (4 sets: 20 reps, hold 30 seconds on last rep)

3. Single leg quad extensions (5 sets: 12 reps) 4.0.1.2 tempo

4. BB Front squat Squat - (5 sets: 12, reps)

5. Glute Kickback machine (4 sets: 16 reps)

6. Abductor machine (5 sets: 20,16,12,10,8)

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Touch Ups

Touch ups :

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Seated wide grip row (4sets 20, 16, 12, 10reps increasing weight each set) superset with any rear delt movement 4x15reps

3.Low back hyperextensions 4x25, bodyweight superset standing DB shoulder presses 4x15reps

4. Quad extensions 4x30reps (or perform drop sets)

5. Lying or seated hamstring curls 4x30reps (or perform drop sets)

6. Heavy hip thrusts 4x10-15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Glutes/Hams

Glutes/Hams

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Lying hamstring curl (4 sets, 16,12,10,8 reps increasing weight as you go) superset 20 squats (bodyweight) or bench step-ups

2. Single leg, Leg press (slightly tilted and foot high) (5 sets, 20,16,12,10,8 reps increasing weight as you go) superset with DB pull throughs, 20, holding 35lb, after each set

3. Reverse Hack Squats (wide stance, go deep) OR Wide stance squats on Smith machine 4 sets, 20,16,12,10 reps increasing weight as you go super set with 20 jump squats or bench step ups.

4. Seated Hamstring curls (4 sets, 16,12,10,8 reps increasing weight as you go) superset with wide stance squats, 20 (after each set) holding weight

5.Abductor machine (leaning forward) 4sets 15-20 reps, warm up and then work up to as heavy as possible superset with DB pull throughs, 20, holding 35lb, after each set 6.Quad extensions 4x30reps

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Back/Shoulders

Back/Shoulders

Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Single Arm pulldowns (4 sets, 15reps) superset with 20 jump squats after each set

3.Single arm DB rows OR bent over barbell rows 4 sets, 20,16,12,10reps increasing weight as you go) superset with 20 bench step ups, each leg

4. Low Back on Hyperextension Board, 4 sets 20reps (squeeze and hold at top of movement)- superset with DB or machine shoulder press (4 sets, 20,16,12,10 reps increasing each set)

5. DB or cable front raises (4 sets, 20,16,12,10 reps increasing each set) superset with any rear delt movement (4 sets, 20,16,12,10 reps increasing each set)

6.Hip Thrusts, try doing these on the quad. Extension machine (ask if unsure of how) 4sets of 15reps, with a 3 sec pause on last 3 reps each set- superset with DB pull throughs, 20, holding 35lb, after each set

7. Lying or seated hamstring curls 4x30reps

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Glutes

Glutes

1. Adductor 2x20, 30

2. Overhead leg press on smith machine 3x15

3. Plie squats 3x 15, 15, 10

4. Hyperextensions to curl on hyperextension board 3x 20, 15, 15

5. Leg press (high feet and wide) 3x 10 slow and controlled to 10 fast

6. DB stiff leg deadlift 3x10

7. Reverse Hack Squat 3x 12, 10, 15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Legs 4/30/2019

Heavy Legs

1. Abductors 4x30

2. DB Stiff leg deadlifts 4x8

3. Smith machine curtsey lunges 4x 10 superset with plié squats 4x20

4. Laying hamstring curls 4x16,12,10,8 superset with pull throughs 4x20 superset with hanging leg raises 4x20

5. Reverse hack squats 3x12

6. Weighted walking lunges 4x30 each leg

7. Seated hamstring curls 4x20

8. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

Cardio:

45 min: Incline Walk

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Glutes/Hams 4/26/2019

Heavy Hamstrings/Glutes

1. Abductors 2x15 superset with banded abductors 2x30 superset with banded hip thrusters

2. Laying Hamstring curls 3x15 superset with hip thrusters on laying hamstring machine 3x10

3. Plie squats DB 3x10 (increasing weight each set) superset with Cable Stiff leg Deadlifts 3x15 (increasing weight each set)

4. Seated hamstring Curls 3x15

5. Sumo barbell deadlifts 3x10

6. Shoulder raises 3 sets, a-d is continuous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

7. Leg touch up circuit,2 sets

a. Abductor 25

b. Leaning forward abductor 25

c. Banded abductors 25

d. Banded hip thrust 25

e. Feet on bench hip thrust 25

f. Plié squat 12

Cardio:

45 min: Incline Walk

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