Katie

Glutes are jello!
Those kickbacks got me real good

Sumaiya

Fire circuit! The burn was so good, definitely will do this again!

Becky

Great strength day!!  I opted for conventional DL instead of sumo.  For my final set, I was able to hit 205 x3 🥹🥹🥹.  Feeling stronger and stronger each week.

Cleo

I loved that workout! it was a nice steady pace throughout!

Janine Ducharme

Tiana

Added squats and substituted hip thrusters for step ups… twenty2 hip pad made such a difference! And I felt strong today!

Ashley

Loved this one! Can't wait to see how I feel tomorrow 😬

Noelle

All cable machines were taken so going to finish those at work on my lunch but that felt good!

Cady

This workout is focused on targeting and isolating your glutes. 

Therefore the focus of this workout is not to throw in a lot of exercise but choosing a few (in this case 4) quality glute focused movements and challenging the muscles through time under tension via heavy weights. 

If you genuinely want to “grow a booty” lifting heavier is the most efficient way!

For Sumo Deadlifts, stance is wide, feet are slightly turned out, booty is low, and core engaged. 

For a more in depth review of the sumo deadlift technique, head over to the tutorial highlights. 

Because the reps are low, I encourage you to SAFELY challenge yourself with the weights you choose.

You’ll have a minute and a half to two minutes rest between sets, so challenge yourself!

Heavy Sumo Deadlifts

For Romanian Deadlifts, your stance will be more narrow than that of a sumo deadlift. 

You’ll have a slight bend in your knees, but other than that, the legs stay relatively straight, forcing your body to emphasize hinging at the hips. 

For a more in depth review of Romanian Deadlift technique head over to the tutorials highlight.

Romanian Deadlift

Using a bench, box, or steady surface that you feel comfortable, yet challenged, you’ll do step ups (plate is optional).

The main main goal for this is to not jump off your back foot. Go slow and recruit your glutes to power the step up, rather than momentum.

Keep your knee pointing over your toes so that they don’t fall inward.

Remember reps are per side 🙏🏻

High Step Ups

The angle on these is important. You do not want to be kicking straight back, our straight out to the side, you want to be in the middle of those two directions by kicking back at a 45 degree angle.

Keep your core engaged and do not arch your lower back on these.

Cable Kickbacks

Gym Heavy Glute  8.26.21

Alisha

Taylor

Harder than it looks.  Last set is a cardio crusher and clam shells are ouch, but so good for someone that sits all day!

Danielle

Dumbbell Lower Body 12.2.22

Me and my boyfriend were absolutely wrecked after this… in the best way 💥

Jennifer

I skipped the burpee box squat jumps. Works calls… Also, my legs are SORE from the first part of the workout.  I am thinking ahead to my alpine adventure this weekend and don’t want to be totally dead to hike!

One of the toughest I did the last time! 🥵💪🏼

Carina

Dumbbell Lower Body 11.14.22

I used very little weight and focused on range of motion with this one... 🥵🔥🔥

Melissa

Autumn

Dumbbell/Band Quad and Calf 11.10.22

Quick butt stuff is the kind I prefer 🙌🏻🤘🏻❤️

Ange

Felt so good! Glutes on fire!!!
🔥🔥🔥🔥

Karen

Gym Hamstring and Glute 11.8.22

Sally

Amber

15 months postpartum and finally starting to challenge myself again. Surprised I could do the single jumps at the end.

Dana

Gym Glutes 10.18.22

LOVE the different style of exercises you have.

Jess

I feel proud of myself.. after a long season of postpartum ick. Thank you

Kara

Rachel Macias

Gym Lower Body 10.10.22

This is such a fun and solid workout. Definitely one of my favorites I will keep repeating

I only made it to 5 on the optional 🥵.  Killer 🔥🫶

Send help!! Dang this got me out of breath!! 🫣🤭

Nikki Ouk

Gym Lower Body 10.3.22

Woot woot! Leg day done!🔥🔥🔥🔥
So freaking good.
Sumos were 15lbs on bb.
And modified Copenhagen got more controlled 🙌🙌🙌

Emily Storm

Applied the concept of progressive overload that was talked about in the last mindset video and wooooo this leg day burned even more than the last time I tried it 🔥🔥🔥

Mela

Gym Lower Body 9.20.22

Felt great! Super quad and glute pump, Definetly going to feel it in the morning. I’ve been having an issue that’s started in the last few days, I’m 22 weeks pregnant and I’ve started leaking pee 🤦🏽‍♀️ would Hannah’s core guide help with this?

Maria

Gym Quad & Glutes 9.12.22

This is one of my favorites to get a solid quad pump! Added burnout sets to the last set of exercises for that burn 🔥

First workout post PT test (scored a 93.1 🥹) Did a portion of this workout and threw some other exercises in with cardio after. Loved it!

I need more squats in my life.  This was a perfect way to ease back in 💛🫶

Gym Heavy Glute 8.26.21

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