Workout Schedule – December
Week 4 – Day 4 – Glutes & Legs
Box Bar Squats - 4 sets of 12 reps
Using a box-shaped bar, stand in front of a low bench or step. Holding the bar with both arms by your side sit down onto the box keeping your back straight, then stand back up.
Low Step Squat to Curtsy Lunge – 4 sets of 10 reps per leg
Using a low step or bench, stand with both feet together. Step one leg back and off step on an angle into a curtsy lunge then bring your foot back onto the step and do a squat with both legs, then lift the other leg off and back into a curtsy lunge then back to a squat on the step. Continue alternating legs for the duration of the exercise.
Hamstring Machine (Laying) – 4 sets of 10-12 reps
Lay with your belly on the hamstring machine with your legs down then drive your heels in towards your butt squeezing your hamstrings. Return to starting position.
Banded Reverse Hack Squat Pulses – 4 sets of 10 reps
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.
Booty Fire Hydrants – 4 sets of 20 reps per leg
Put a band around your legs right above knees and kneel down 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 the other leg.
Cable Kickbacks – 5 sets of 10 reps
With one foot in a cable and the other on the ground, push through your heel with the cable on it to extended position backward, then return to start.
Banded Duck Walks – 5 sets of 20 reps
15-20 Minutes on the Stairmaster