Workout Schedule – April
Week 1 Day 5 – Glute Focused Leg Day
Superset 1 – 4 sets
Booty fire hydrants - 20 each leg
put a band around your legs right above knees, kneel on all fours, lift one leg out to the side and up then return back down, keep lifting and lowering one leg out and in, then repeat on other leg.
Single leg hack squats - 6 each leg
using the hack squat machine, place on foot on the side edge of the plate where your feet go and bend your leg and reach other foot to the ground then stand back up.
Superset 2 – 4 sets
Smith machine stationary lunge - 12 each leg
using a smith machine or barbell, place it on your back, step back one leg and bend both legs into a lunge then stand back up, keep feet apart the whole time while lunging up and down, then switch legs.
Glute focused back extensions - 20 reps
Using the back extension machine, holding a barbell or plate at the bottom, then squeeze glutes to bring your upper body up, don’t arch your back at all just use glutes to bring your body up.
Superset 3 – 3 sets
Banded step back lunge - 10 each leg
place a band around your legs right above knees, holding two dumbbells by your sides, step one leg back into a lunge then stand back up bringing your foot back in, keep repeating.
Banded lunge hops - 15 each leg
place a band around your legs right above knees, hold no weight, step back one leg into a lunge and hop up and down staying in the lunge the entire time.
DB deadlift duo - 12 total
grab two DB’s and hold them by your sides, bend at your hips keeping your back straight, keep DB right by your shins all the way to toes then stand back up, then repeat with feet together.
15 minute steady run on treadmill or 15 minutes on bike