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!!!

Michelle

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

For a barbell good morning, you will want to position the barbell like you are doing a back squat. Once you have the barbell on your shoulders, adjust your feet so they are shoulder width apart with your toes pointed out just slightly. Embrace your core and slowly hinge (bend) at the hips. Keep a neutral spine. You will want to stop when you are nearly parallel to the ground or when you can’t hinge anymore. Refrain from dropping below that.

Barbell good mornings

Step ups

Cable kickbacks

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

W6/D3 
Wednesday: Glutes and hamstrings

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

W6/D3 Wednesday: Glutes and hamstrings

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