Did the GLUTENATOR at my gym instead of crab walks and dead ☠️ but strong AF!

Michelle

Alexa

April

For a back squat, place your feet shoulder width apart with your toes pointed out slightly. Squat down keeping your core tight while pushing your knees in the direction of your toes. You want to keep your knees from caving in. Make sure to keep your chest and head up. 

Tip: wear flat shoes while squatting!

Back squat

A Romanian deadlift is a hip hinge movement meaning most of the movement comes from your hips. 

When completing a RDL, stand shoulder width apart and grab the barbell 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. 

Tip: wear flat shoes when completing an RDL.

Barbell Romanian deadlift (RDL)

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

For banded crab walks, you will want to squat down slightly, push your knees out and step to the side. Make sure your knees aren’t collapsing in.

Banded crab walks

Leg extensions

W6/D1
Monday: Full leg day

Mariah Goff

Amazing!! Each workout compliments each other so well!

Madison

Manon

W1/D1 
Monday: Full leg day

Samantha Kae

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

Alexus

I love it !! I definitely needed something straightforward and easy

Christine

W2/D5 
Friday: Full leg day

Jess

W3/D1 
Monday: full leg day

Upped my weights and idk that I’ll be able to walk

Yazmin

Edward

W3/D3 
Wednesday: Glutes and hamstrings

W3/D5 
Friday: full leg day

W4/D1 
Monday: full leg day

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!

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

Katie DeVore

W4/D3 
Wednesday: Glutes and hamstrings

Why do I always look forward to doing your workout !!!!

Erika Uranga

W4/D5 
Friday: Full leg day

W5/D1 
Monday: Full leg day

Added the ‘glutenator’ to the end and died!

Aley

W5/D3 
Wednesday: glutes and hamstrings

Erika

W5/D5 
Friday: Full leg day

My gym has a Glutenator so did this instead of abductions! Dying and went up to 30 lbs on cable kick backs slow and controlled!!!

W6/D1 Monday: Full leg day

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