Workout Schedule – January

Week 1 – Day 2 – Glutes and Hamstrings

Warm Up:

Stair master

Level 6-10/1:30 skipping steps

Level 10-12 holding on to handles skip steps/glute kickback/1 min

Level 16 backwards walks holding on 2 min

Repeat 3-4x or until legs feel warm

Superset 1

Cable squat to deadlift - 10 reps total

using the cable, put an attachment with handles on the low notch, bend at the hips stretching hamstrings then stand, then deep squat, keep alt. between the two.

DB deadlift duo 4 sets of 10

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.

Superset 2

Landmine single leg deadlift to step back lunge - 12 each leg

using the landmine barbell, hold the bar in one hand, bend over kicking other leg back stretching hamstring then stand, then step back into a lunge.

Barbell good mornings - 4 sets of 15-20 total (light weight)

find a barbell or weighted bar and put it on your back, standing with feet shoulder width apart bend at your hips keeping back straight (weight in your heels) to 90 degrees then stand back up and squeeze your glutes at the top of every rep.

Superset 3

Barbell hip thrusts - 10-12 reps

place a barbell on your hips with your shoulders up on a bench, dip and lower your butt to the ground then press hips to the ceiling and squeeze your glutes at the top of every rep.

Banded squatting abductors - 4 sets of 20 reps

put a band around legs right above your knees, get in a squat position feet and legs together, place hands on a bench behind you, press knees out/in engaging your glutes.


Banded lunge hops - 30 seconds

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.

Booty fire hydrants - 2-3x 20 each side

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.