4 Weeks 2 Glutes
WARM UP
Take yourself though a few warm up sets of the first few exercises and do some mobility before starting each session.
On Leg days do glute activation before warm up sets -
3 Sets 30
Banded Glute bridges
SUPERSET WITH
Banded Donkey Kick to Fire Hydrant (15 each leg)
LEGS
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 10, 10, 15, 20
Squats
4 sets 12-15
Hip Thurusts
3 Sets 20
Alternative Back Lunges
SUPERSET WITH
Landmine Squats
3 Sets 15-20 (DROP EACH SET 2 DROPS, START WITH WEIGHT FOR 6 REPS, DROP WEIGHT CARRY ON, DROP AGAIN TO FATIGUE)
Goblet Squat
FINISHER
Circuit 30 reps each , 3 Rounds, start heavy drop each set twice
Ham curl
Leg ext
KB Swing
100 Hip thrusts
100 Abductor sitting forward
UPPER & ABS
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
15, 10, 8, 8, 10, 15
Military Press
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 12, 12, 15, 20
Bench Press DB
SUPERSET WITH
Pec Fly (STICK TO 15 REPS IN ALL SETS &SAME WEIGHT)
4 Sets 20
Seated Lat Raises (Start each set heavy and drop in set x 2/3 drops)
SUPERSET WITH
Seated Prone Fly (Chest on Knees)
3 Sets 12 (drop last set & rep out empty bar)
Push Press
ABS
3 Sets All nice and slow and engaged
20 Alternative side plank with rotation (high plank, side plank rotation, high plank, other side plank rotation. Each side plank = 1 Rep)
20 Cocoons
20 Leg Lowering off bench slow
LOWER
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 10, 10, 15, 20
Hip Thrusts
4 sets 12-15
Sumo Dead lift
4 Sets
12 Right Leg Curtsy Lunge
12 1 & 3/4 RDL (1 Rep = 1 & 3/4 )
12 Left Leg Curtsy Lunge
(ALTERNATE START LEG AFTER REST)
100 Hip thrusts
100 Abductor sitting forward
3 Sets 20
DB Walking Lunges
SUPERSET WITH
DB Shoulder Squat
UPPER
5 SETS 30,20,10,20,30
Pull ups, use weighted machine obvs
5 Sets 15
1 Arm Row (15 Each Arm)
4 Sets 15
Barbell Lat Pullover
SUPERSET WITH
Straight arm push down
3 Sets 20
Overhand crossbody DB Front Raise
SUPERSET WITH
Back Extensions pregnancy ball
3 Sets 20
Bicep Curl
SUPERSET WITH
Tricep Dips
GLUTES & SHOULDERS
4 Sets 15
Hamstring trapped feet falldowns
SUPERSET WITH
Lat Raises
5 Sets 12
Seated Arnold Press
SUPERSET WITH
Alternative one arm Thruster (2 Second Pulse at bottom of squat)
3 Sets 15
Prone Fly (Squeeze at top, super slow on down)
SUPERSET WITH
RDL
Circuit x 3
20 Alternative 1 Arm KB wide leg squat up Row
40 1 ARM KB Swings, 20 EACH SIDE
20 Alternative Front Lunges Arm up