LEGS & GLUTES🔥🔥🔥

 

 

ACTIVATE YOUR GLUTES🍑

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

 

  • BANDED UPRIGHT SEATED ABDUCTIONS: 2 SETS x 20 REPS

EQUIPMENT: Resistance Band – Level: Medium

  • Sit with your chest up
  • Place the resistance band directly above your knees
  • Push your knees out and pause for 5 seconds
  • Bring them back, slowly and with control
  • Do not rush through the exercise and keep your spine straight and tall throughout.
  • Repeat reps as directed

 

 

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

 

 

 

 

 

GLUTE:

  • SQUAT WITH 5 SEC PAUSE ON A SMITH MACHINE: 3 SETS x 12-15 REPS

EQUIPMENT: SMITH MACHINE – 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

  • 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
  • Pause for 3 mins
  • And lower your knees back to the ground
  • Repeat reps as instructed

 

 

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

 

 

 

 

 

 

 

 

GLUTE:

  • ELEVATED LUNGES ON SMITH MACHINE: 3 SETS x 10 REPS E/S

EQUIPMENT: SMITH MACHINE – 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

  • 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 glutes 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 glutes hard
  • Repeat all reps on one side then switch to the other side

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISE!
ONCE YOU COMPLETE ALL 3 SETS, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

GLUTE SUPER-SET

  • DB HIP-THRUST: 3 SETS x 15 REPS (SQUEEZE YOUR GLUTES REALLY HARD AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELL – 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

  • To perform this exercise rest your upper back on the edge of a bench, a chair or a bed
  • The point of contact between your upper back and the edge of the bench should be just below your shoulders
  •  Place the DB on your pelvis
  • Move the weight with the glutes and not the lower back,
  • Contract your glutes hard at the top
  • Keep your torso parallel to the ground with your hips contracted
  • Start bringing weight down by maintaining tension on your glutes
  • Perform small pulses at the last repetition of each rep and pause for 15 sec squeeze hard
  • Repeat reps as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • SINGLE LEG DB HIP-THRUST: 3 SETS x 10 REPS E/S (SQUEEZE YOUR GLUTES REALLY HARD AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELL – 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

  • Sit in front of the bench with a dumbbell positioned over your right hip
  • Lower your body so that your shoulder blades are pressing against the bench
  • Shift your weight to the right leg and extend your left leg forward
  • Driving through your right heel, lift your hips up
  • Repeat reps as instructed then switch to other leg

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISE!
ONCE YOU COMPLETE ALL 3 SETS, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

 

GLUTE SUPER-SET:

  • LYING LEG CURLS: 3 SETS x 15 REPS

EQUIPMENT: LEG CURL MACHINE – 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

  • Place yourself on a lying hamstring curl machine
  • Lay on your torso and place both legs under the pad with your feet on a flexed position
  • Engage your glutes, make sure that your pelvis remain stacked on the bench throughout the movement!
  • Don’t lift your glutes up when you lift your legs up!!!
  • Pull the pad up towards your glutes and pause at the top of the movement
  • Once your legs are at the top of the movement contract your hamstrings and slowly lower the pad back down.
  • You should feel your hamstrings burn
  • Repeat reps as instructed

 

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

  • ELEVATED SINGLE LEG B-STANCE: 3 SETS x 15 REPS E/S 

EQUIPMENT: DUMBBELL – 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

  • Holding a dumbbell in each hand
  • Take a shoulder width stance with your toes pointed straight ahead
  • Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line or just behind the heel of your working foot
  • Lift the heel of your non-working foot off the ground so that you’re balancing on the ball of this foot, with most of the weight placed on the working foot
  • Keeping the dumbbells as close to your working leg as possible throughout the lift, take a deep breath in, allowing your stomach to push outwards and your core to become rigid
  • Keep a soft bend in the knees
  • Lower the dumbbells by pushing your hips back as far as they will go
  • Remember to keep your weight shifted onto the working leg
  • Once your hips cannot go back any further (this is usually when the dumbbells reach between just below the knee and mid shin)
  • Reverse the movement by pushing your hips forward, maintaining your foot position throughout
  • Repeat reps as instructed

 

WITHOUT TAKING A BREAK MOVE ON TO THE NEXT SET – AFTER YOU HAVE COMPLETED ALL SETS OF THE ABOVE EXERCISES MOVE ON WITH THE BELLOW EXERCISES

 

 

 

GLUTE:

  • HYPEREXTENSION FOR GLUTES: 3 SETS x 15 

EQUIPMENT: BODY WEIGHT

  • Place yourself on the hyper-extension machine
  • Make sure your waist is clear of the the thigh support so that you can bend at the waist
  • Cross your arms over your chest or place your arms at head height
  • Place your feet pointed outwards
  • Take a deep breath
  • Exhale as you lower your upper body down slowly by bending at the waist until you feel the strain in your hamstrings
  • Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
  • Inhale as you lift your body to the up position
  • Keeping a round curved back to target the glutes
  • Repeat reps as instructed

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISE!
ONCE YOU COMPLETE ALL 3 SETS, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

 

ABDUCTORS:

  • HIP SEATED ABDUCTIONS: 3 SETS x x 10 REPS + 10” PAUSE + 10 PULSES + 10 REPS + 10” PAUSE + 10 PULSES + 20” PAUSE 

EQUIPMENT: HIP ABDUCTOR MACHINE – 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

  • Sit on the abduction machine with your back straight tucked to the back
  • Keep your neck straight, maintain neutral spine
  • Open your legs out to the side by squeezing your glutes
  • Perform 10 reps
  • Exhale as you push the weight out to the side
  • After performing 10 reps, keep your legs out and pause for 10 sec
  • Remain in that position and continue with 10 small pulses
  • When you complete 10 pulses
  • Perform 10 reps
  • Keep your legs out to the side and hold for 10 sec
  • Perform 10 small pulses
  • Repeat moves as instructed