Workout Schedule – October

Week 4 – Day 3 – Glutes & Hamstrings

Superset 1

TRX Lunges - 4 sets of 12 reps per leg

Using the TRX put one foot in the TRX and the other foot on ground or bosu (more advanced.) Push back the leg in the TRX to lunge position then return to standing.

Straight Leg Dumbbell Deadlifts – 4 sets of 12 reps

Start by standing, then bend at the hips while keeping your back straight and the dumbbells right by your shins the whole way down to your toes, then return to starting position. You should feel a stretch in the back of your legs.

Superset 2

Walking Overhead Lunges – 4 sets of 12 reps per leg

Beginning – (my grandma) Holding light weight or no weight, step out and walk lunges down and back.

Intermediate – (my mom in the middle) Holding one DB under your chin, step out and walk lunges down and back.

Advanced – (me) Holding one dumbbell overhead, step out and walk lunges down and back.

Single Leg Hamstring Ball Curls – 4 sets of 10-12 reps per leg

Superset 3

Hack Squat Machine (Heels Together, Knees Out) – 4 sets of 10 reps

Hamstring Curl Machine (Single Leg) – 4 sets of 12 reps per leg

Using a hamstring machine, pull heel towards your glute, then return to starting position.

Banded Squat Jumps – 4 sets of 30 seconds

Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.