LEGS & GLUTES🔥🔥🔥

ACTIVATE YOUR GLUTES🍑

It is essential to activate and warm up your glutes to prepare them before training!  GO STRONG QUEEN 💪🏽

 

  • BANDED CRAB WALK WITH PAUSE: 2 SETS x 20 REPS E/S

EQUIPMENT: Resistance Band – Level: Medium

  • Place the band just above your knees and wrapped around both legs
  • Position your feet shoulder-width apart
  • The band should be taut, but not stretched Bend knees slightly and move into a half-squat position to activate the gluteus medius
  • Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg
  • Your back should be straight, not rounded
  • Slowly shift your weight and switch legs
  • Repeat reps as instructed

 

 

TAKE A 30 SECOND BREAK AND THEN CONTINUE WITH THE NEXT SET OF THE ABOVE EXERCISE

 

 

 

 

 

 

GLUTE:

  • SQUAT WITH MID PULSE: 3 SETS x 15 REPS

EQUIPMENT: SMITH MACHINE – LEVEL: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO MAINTAIN A GOOD FORM BUT WILL CHALLENGE YOUR MUSCLE AT THE 2 LAST REPETITION

  • Stand with feet shoulder width apart
  • Lower yourself in a dip squat
  • Slowly, push yourself up half way using your heels, squeezing your glute
  • Lower yourself back in a dip squat and
  • Push yourself up through your heels, squeezing your glute to lift you back up to starting position
  • Repeat reps as instructed

 

 

 

TAKE 40” REST AND CONTINUE WITH THE NEXT SETS OF THE ABOVE EXERCISE. AFTER COMPLETING ALL SETS CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

 

 

GLUTE:

  • ELEVATED LUNGES ON SMITH MACHINE: 3 SETS x 15 REPS E/S

EQUIPMENT: SMITH MACHINE – LEVEL: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO MAINTAIN A GOOD FORM BUT WILL CHALLENGE YOUR MUSCLE AT THE 2 LAST REPETITION

  • Place your left leg on an elevated surface and bring the other leg back, toe is lifted
  • Place the bar on your shoulders
  • Lower yourself down very slowly while pushing your glute back to the side keeping most of your weight on the elevated leg
  • Comfortably, drop the back knee towards the floor
  • Then, push yourself back up primarily with the front elevated leg by pressing through your heels while squeezing the glute hard
  • Repeat all reps on one side then switch to the other side

 

 

 

TAKE 40” REST AND CONTINUE WITH THE NEXT SETS OF THE ABOVE EXERCISE. AFTER COMPLETING ALL SETS CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

GLUTE:

  • SMITH MACHINE ELEVATED HIP-THRUST: 3 SETS x 15 REPS 

EQUIPMENT: SMITH MACHINE – LEVEL: 50-60 KG

  • To perform this exercise
  • Rest your upper back on the bench
  • The point of contact between your upper back and the edge of the bench should be just below your shoulders
  • Elevate your legs on a stepper
  • Move the weight with the glute and not the lower back, contract your glute hard at the top of the movement
  • Keep your torso parallel to the ground with your hips contracted and your shins vertical to the ground
  • Start bringing weight down by maintaining tension on your glute
  • Repeat reps as instructed Increase the weight in a every set

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

GLUTE:

  • STANDING LATERAL CABLE LEG RAISES: 3 SETS x 10 REPS E/S – (PAUSE FOR 5 SEC AT THE TOP OF THE MOVEMENT)

EQUIPMENT: CABLE MACHINE – Level: CHOOSE A LIGHT WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM BUT WILL MAKE IT DIFFICULT AT THE LAST 2 REPETITIONS

  • Start by standing with your one feet behind the supported leg
  • Place the attachment above your ankles
  • Keep core tight
  • Avoid swinging your body, keep your body still Leading with your heel
  • Lift your right leg up to the side by squeezing the outer part of your glutes. (PAUSE FOR 3 SEC)
  • Slowly bring your leg back to starting position Repeat all reps as instructed then switch side

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

GLUTE SUPER-SET:

  • SEATED LEG CURLS: 3 SETS x 15 REPS

EQUIPMENT: LEG CURL MACHINE – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM BUT WILL MAKE IT DIFFICULT AT THE LAST 2 REPETITIONS

  • Place yourself on a seated hamstring curl machine
  • Sit upright with your back against the backseat
  • Place both legs above the pad with your feet on a flexed position
  • Push the pad back towards your glutes and pause for 5-6 sec at the end of the movement
  • Once your legs are at the end of the movement contract your hamstrings and slowly release your legs back up
  • You should feel your hamstrings burn

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

 

 

  • TOE ELEVATED ROMANIAN DEADLIFTS: 3 SETS x 10-12 REPS

EQUIPMENT: BARBELL (BB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand with your feet hip-width apart, with your toes elevated
  • Hold barbell in front of your thighs
  • Slightly bend your knees and roll your shoulders back
  • Keep core tight, take a deep breath
  • Start pushing your hips back until your torso starts to bend in front towards the ground
  • Keep BB near your thighs and hinge forward until you start to feel a stretch through your hamstrings
  • Push your hips in front to come back up to the starting position
  • Repeat reps as instructed

 

 

TAKE 40” REST AND CONTINUE WITH THE NEXT SETS OF THE ABOVE EXERCISES. AFTER COMPLETING ALL SETS CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

FINISH UP STRONG! BURN YOUR GLUTE & HAMSTRINGS 🔥🔥🔥

Give it all my beautiful! Created to burn your hamstrings!
Go STRONG Queen!

  • FROG LIFTS WITH EXTENSIONS: 3 SETS x 15 REPS

EQUIPMENT: ANKLE WEIGHTS

  • Keep your knees wide and your heels together
  • Take a deep breath
  • Exhale as you lift your knees of the ground
  • Squeeze your glutes to help you lift your knees up
  • Once your legs are up, extend the legs out to the side without your knees touching the ground
  • Bring your heels back together
  • And lower your knees back to the ground
  • Repeat reps as instructed

 

TAKE 40” REST AND CONTINUE WITH THE NEXT SETS OF THE ABOVE EXERCISES