A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps
B. 3 sets
B1. Smith Machine (or regular barbell) Hip Thrust
*Find a 10 rep max
*Take a few attempts to see how heavy you can go for 10 reps (with good form & full lockout)
**Rest 90 secs between attempts
C. 2 Sets
C1. Smith Machine (or regular barbell) 1 & ¼ Hip thrust x 10 reps
*Rest 90 seconds between sets
**Drop weight from your 10RM for these and really focus on the glute squeeze
D. 4 Sets
D1. Smith Machine (or regular barbell) stiff legged deadlift x 12-14 reps
*Rest 1 min between sets
*Try for the same weight as week 3 but add 1-2 reps each set
E. 3 Sets
E1. Dumbbell bulgarian split squat x 10/side
*Rest 60-90 seconds between sets
*Use a low box/step or stack plates
F. 4 Sets
F1. Lying machine hamstring curl
1 x 20
1 x 15
1 x 12+ dop 10
1 x 10+ drop set 10
*Rest 45 sec between sets
G. 3 Sets (Glute Circuit)
G1. Dumbbell RDL x 12 reps
G2. Dumbbell frog pumps x 20 reps
G3. Lateral monster walks with mini band x 15/side
*Rest 90 seconds between sets
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