Tough at the end. Almost quit and left, but I walked back in and finished.

Amy Yeary

Stair stepper

**If you don’t have a glute press machine at your gym, do cable kickbacks instead**

-Position your foot so that it’s slightly angled out (this will target your glutes & make sure quads don’t take over)
-Slowly push back, squeezing your glute at contraction 
-Slowly release and repeat

Glute press (or kickback)

Perform 15 reps heavy, followed by 15 reps light 

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine (dropset)

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Perform the weighted hip thrusts immediately followed by the banded hip thrusts before taking a break

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and place a band just above your knees 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

Hip thrusts dropset

Perform both movements back to back before taking a break

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand holding a kettlebell low and between your legs 
- Push your hips back as you come down, to engage the glutes 
- Lean slightly forward throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

Rdl/ kb squat

Legs 3/6
(glute & hamstring focused)

Legs (glutes/hamstrings) 10/30

Back & shoulders 5/10

Glutes & hamstrings 5/8

Leg day - quads 4/26

Back & shoulders 4/25

Glutes & hamstrings 4/24

Legs - Quads 4/14

Shoulders & triceps 4/13

Back & biceps 4/11

Legs (glutes & hamstrings) 4/10

Back & biceps 4/6

Shoulders & triceps 4/5

Legs (glutes & hamstrings) 4/4

Shoulders & triceps 3/24

Leg day (quads) 2/23

Back & biceps 3/21

Glutes & hamstrings 3/20

Full body 3/18

Shoulders, chest, & triceps 3/17

Legs (quads) 3/15

Back & biceps 3/14

Glutes & hamstrings 3/13

Full body 3/11

Quads over glutes any day. I said what I said.

Legs (quads) 3/10

Shoulders, chest, & triceps 3/8

Back & biceps 3/8

Legs 3/1

Shoulders & triceps 2/28

Back & biceps 2/27

Legs 2/25

Upper body 2/24

Legs 2/22

Shoulders & triceps 2/21

Back & biceps 2/20

Leg day 2/18

Upper body 2/17

Loved the slight Incline for chest! ❤️

Shoulders, chest, & triceps 2/15

Legs 2/14

Back & biceps 2/13

Cardio & core 2/9

Upper body 2/8

Legs 2/7
(glute & hamstring focused)

Legs 2/4

Cardio & core 2/2

Quad focused legs 2/1

First workouts in 3 days. I have missed the gym soooooo much!

Shoulders, chest, & triceps 1/31

Love back day! Always a challenge but always glad to do it!

Back & biceps 1/30

Wendy

Legs 1/28

Upper body 1/27

Legs 3/6 (glute & hamstring focused)

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