Workout Schedule – February
Week 3 – Day 2 – Legs & Glutes
Banded Good Mornings (Toes Lifted) – 5 sets of 15-20 reps
Barbell Hip Thrusts – 5 sets of 10 reps
Start by placing a barbell on your hips and placing your shoulder blades/upper back on a bench. Pushing through your heels, lift your booty up pressing the barbell up, then return to the ground. Squeeze glutes at the top each time.
Elevated Step Back Low Lunge Taps – 5 sets of 12-15 reps per leg
Use the smith machine or a barbell and a low step or stack of plates. Start by standing on the low stack, then step off with one leg going back into a lunge, then return to starting position.
Barbell Deadlifts – 5 sets of 10-12 reps
Use a barbell holding it in front of you standing. Bend at the hips and push your glutes back, keeping your legs slightly bent and the bar right by your shins. Lower the bar all the way down towards your toes then return to standing.
Cable Swing Lateral Lunges – 4 sets of 10-15 reps per leg
Using the cable machine on the lowest notch, secure an ankle attachment to your ankle. While standing, step out to a lateral lunge then back into standing. Repeat for the required number of reps.
Cable Kickbacks – 4 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 Fire Hydrants – 4 sets of 15-20 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.
10-15 Minutes on the Stairmaster