Had to switch out the step ups for kickbacks because my gym didn’t have a place to do them

Samantha

Anxiety hit in the end so I loaded the weights and kept pushing!

Michelle

Had to take 1-5 scoops of preworkout just for this 🥵

Katie DeVore

Samantha Kae

I definitely seeing results !! I can’t wait until Friday 💃🏾💃🏾💃🏾

Christine

Definitely making ugly goblin face during that hip-thrust superset🥴😂

Kate

Crawling out of the gym after that workout 🥵

Alena

Mariana Rico

For the super set, you will want to complete a set of hip thrusts and move directly into a set of KAS glute bridges then rest. Repeat for required rounds.

For hip thrusts, make sure your knees are directly above your ankles at a right angle, your shoulders are at the same height as your knees and your head stays up. You will want to think about tucking your pelvis towards the ceiling and squeezing your core.

Hip thrusts

Keeping lower back flat, chin tucked, and gaze forward, engage glutes, push through heels, and raise the barbell to the ceiling by extending hips to reach the starting position. Knees should be in line with heels and bent at 90-degree angles and body should form a straight line from shoulders to knees. 

Keeping lower back flat and knees stable, slowly lower hips two to three inches. Then, push through heels and slowly raise the barbell by extending hips, making sure to use glutes rather than back to perform the movement.

Continue lifting hips until body forms a straight line from shoulders to knees to return to the starting position.

KAS glute bridge

Hip thrust + KAS glute bridge superset

When completing a dumbbell RDL, stand shoulder width apart and grab a set of dumbbell just outside of your stance. While going down, think about pushing your hips back as if you are close a car door with your glutes. As you hinge your hips, bend your knees slightly. While bending your knees, think about pushing them out again an invisible wall. Stop once you have hit the point where you cannot hinge anymore. You want to reframe from going any lower because you will engage your back instead. 

While coming up, think about pushing the weight down into the ground rather than pulling the weight up. Keep a neutral spine and make sure the weight stays even throughout your foot.

Dumbbell RDLs

Step ups

For hyperextensions, you will want to use a roman chair (equipment in video) if possible. Adjust the pad to your hip height. Place your feet on the platform and push your calves against the pad. Place your feet shoulder width apart and turn your feet out slightly. Allow your hips to rest on the pad, tuck in your pelvis and round your back slightly. Grab the weight and lift up using your glutes and hamstrings. 

Top: tucking in your chin can allow you to feel it more in your glutes!

Hyperextensions

Sit in an upright position with your back against the pad. Stat with the machine closed. Push your legs apart then return to the starting position.

Abduction machine

W4/D3 
Wednesday: Glutes and hamstrings

Mariah Goff

Amazing!! Each workout compliments each other so well!

Madison

Manon

W1/D1 
Monday: Full leg day

Used a new machine at our gym, called the glutenator instead of the adduction machine, and it kills!

Brooke

W1/D3
Wednesday: Glutes and hamstrings

Elizabeth

Jordan Matthews

Marisol

W1/D5 
Friday: Full leg day

Nicole

Evelyn

W2/D1
Monday: full leg day

Rachel Murphy

Challenging and still fun. Not over complicated.

Holly

W2/D3
Wednesday: glutes and hamstring

Legs are dead ☠️ I won’t be able to walk tomorrow 😂 upped all the weights

W4/D3 Wednesday: Glutes and hamstrings

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