Workout Schedule – December
Week 1 – Day 5 – Glutes & Plyo Circuit
Banded Step Back Lunge - 4 sets of 10 reps per leg
Place a band around your legs right above knees and hold two dumbbells by your sides. Step one leg back into a lunge then stand back up while bringing your foot back in. Keep repeating for the desired number of reps.
Banded Lunge Hops – 4 sets of 15 reps per leg
Place a band around your legs right above your knees and step back one leg into a lunge. Hop up and down staying in the lunge the entire time.
Glute Focused Back Extensions – 4 sets of 15-20 reps
Using the back extension machine while holding a barbell or plate at the bottom squeeze glutes to bring your upper body up. Don’t arch your back at all; just use the glutes to bring your body up.
Dumbbell Deadlift Duo – 4 sets of 8-10 reps
Grab two dumbbells and hold them by your sides. Bend at your hips while keeping your back straight and keeping the dumbbells right by your shins all the way to your toes. Stand back up and repeat with your feet together.
Kneeling Squats – 4 sets of 10 reps
Using a smith machine or barbell on your back, kneel down and place a pad or mat under your knees. Sit back and drive your hips back so that your glutes sit on your feet. Keep your back straight and squeeze your glutes when you return to starting position.
Bench Sprints – 4 sets of 30-40 seconds
Using a bench or step of some sort, start with one foot up on the bench. Step up and switch to the other foot on the bench and keep alternating to create a sprinting/stepping motion to get your heart rate up.
Cable Pulse Squats – 4 sets of 15-20 reps
Banded Squat Jumps – 4 sets of 40 seconds
Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.
Cable Deadlift Pull-Throughs – 4 sets of 12 reps
10-15 Minutes on the Stairmaster