Workout Schedule – September

Week 2 – Day 1 – Legs & Glutes

Superset 1

Barbell Hip Thrusts - 4 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.

Banded Moving Squats – 4 sets of 25 reps

Use a booty band around the ankles or right above the knees. Stay in a low squat the entire time while doing walking squats side to side.

Superset 2

Landmine (Barbell) Sumo Deadlifts – 4 sets of 12 reps

Using the barbell on the ground attachment, hold it between your legs, then bend at the hips to 90 degrees while keeping your back straight. As you lower yourself, sit back in your hips with your knees slightly bent, then return to standing.

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.

Superset 3

High Step-Ups – 4 sets of 10-12 reps per leg

Using a high step, start with one foot on the ground and the other foot on a high step. Push through heel and glute of the leg on the step to stand up. Try not to use the foot on the ground, then return to starting.

Slide Back Straight Leg Lunge – 4 sets of 15 reps per leg

Start by holding a dumbbell on each side with one foot on a slider and the other foot on the ground. Start with your feet together then slide the foot on the slider back to lunge position, then return, keeping the sliding leg straight the entire slide.

Superset 4

Prowler Push – 4 times up and down the turf

Using the prowler just run down and back.

Prowler Squat Hop – 4 times up and down the turf

Push prowler down and back while doing squat jumps.