Glute finisher is NO JOKE! This may be my new favorite workout

Krystal Gamino

Amanda

Daysha

Superset: Abduction  3 x 10
                Adduction  3 x 10

Smith Machine Lunge, Lunge, Squat
4 x 6
(Slow, controlled and focusing on squeezing glutes)

B-Stance Hip Thrusts
12, 10, 8, 6
(Increase weight with each set)

Dumbbell RDLs
4 x 10

Wide Stance Plie Goblet Squats
 15, 12, 10, 8

Optional: Glute Finisher Tr-iset - 3 rounds of 15
- elevated single leg banded bodyweight hip thrusts
- Banded Frog pumps
- Banded clamshells

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- 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

Warm up superset

On a smith machine get feet set up about shoulder width apart. 
Preform a squat, lunge, lunge 
And repeat for remaining reps

Smith machine squat-lunge-lunge

- Support upper back on a bench and the barbell across your hips
- place one foot toe raised and the other foot flat behind the other keeping them hip width apart.
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

B-stance Barbell hip thrusts

- 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

- On the floor or an elevated surface, wide stance and toes pointed out
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Plie squat heels elevated

Preform all the exercises as a big tri-set! Let those buns burn! 🔥

- Place one foot on an elevated box
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg banded hip thrust

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps banded

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Glute finisher!

Glutes | 
Focused glutes by Angie

Enjoyed switching it up today. I’ve neglected adductor/abductor work and want to incorporate it more. Love the 21’s on leg extensions!

Steven Newcomb

Workout was great, difficult due to gyms lack of equipment, but adjusted to complete the workouts. Thank you Kyle

John

Crazy work out burned the legs real good going to be super sore tomorrow

Matias

Legs

Wendy

Joab

Michelle

Leg volume

Today was ab day so just focused on them ab work outs and man they were a killer sucka great work out

I’m a sweaty mess.  Good workout. Thanks.

HIIT/Legs/Abs

Angie

Quads/hamstrings/glutes

Rizzo

Quad/hamstring/glutes

Learning setting new each week. First time with Bulgarian squats. Thank you Kyle

Sean Ryan

Loved the workout.  Could not finish last superset. Legs gave out completely. Can't wait until next leg day. Thanks Kyle

Almost had to crawl out of the gym after this workout

James

Brutal but totally worth the pain! 🔥💪🏾

Temo Andres

Going to feel this one tomorrow. The half squats for me good!

Ryan St James

Love how scalable the workouts are. I have arthritis in one knee but can still get a leg shaking workout in.

Jacob Morris

Almost threw-up during this leg day. But it was a well needed day. Keep it coming

Jarrad

Kristine

Marcie

LEGS

Gym is under construction which kept me limited, but even hitting some of the core movements freaking smoked my legs. Loved this one.

Legs have left the building. Awesome work out

Good leg day! Feel my hamstrings growing already

Grae

Killer glute pump! Had to pump myself up to finish!!!

HAMSTRINGS/GLUTES

Courtney

Didn’t have a sissy seat, but killer legs none the less.

LEGS QUAD FOCUS

Stacy

Marcus

SAVAGE LEGS

Had to be a fast gym day. So I comed 3 sets of each. Thank you Kyle. Time to go to work.

Great work out. Alot of these movements are new to me. Struggled with some, but pushed to the end. Thanks Carillet Family.

Great, high volume leg workout. The sumo leg press w/pause was rough! Really enjoyed this one.

Glutes | Focused glutes by Angie

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