Workout Schedule – October

Week 1 – Day 4 – Glute-Focused Leg Day

Superset 1

Hamstring Machine (Laying) - 4 sets of 15 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 12 reps

Superset 2

Step Back Lunge to Good Morning – 4 sets of 10 reps per leg

Using the smith machine or a barbell, place the bar on your back and your feet together. Step one leg back bending both legs into a lunge then bring your foot back into standing position. Next, bend your hips at a 90-degree angle, keeping your back straight, then stand up. Keep alternating between the lunge and good morning.

Goblet Split Squats – 4 sets of 15 reps per leg

Holding a dumbbell underneath your chin with both hands put back leg up on a bench other foot on the ground and bend both legs into a lunge, keeping weight back and pushing through the heels. Don’t let your front knee on the ground go over your toe. Keep lunging up and down until the desired number of reps is reached.

Superset 3

Low Step Squat to Curtsy Lunge – 4 sets of 10 reps

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.

Bosu Single Leg RDL – 4 sets of 12 reps per leg

Hold a dumbbell in hand then reach to opposite foot while other foot kicks back. Keep knee mostly straight so it stretches the back of your leg, pushing through heel that remains on the ground.

Superset 4

Glute-Focused Back Extensions – 4 sets of 15 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.


Incline 30 Treadmill Banded Walks – 10-15 Minutes