Glute-Focused Strength Training with Sadie Meyer (she/her)

Workout: 

1A. Barbell Hip Thrust 

• Sets 1-2: 65% 1RM x 12 reps 
• Sets 3-4: 75% 1RM x 8 reps 
• Sets 5-6: 80% 1RM x 6 reps 
• Sets 7-8: 85% 1RM x 4-6 reps 

1B. Lateral Band Kickbacks: 8 sets x 20 reps/leg
Rest 2:30
 

2A. Barbell RDL: 4 sets x 8-12 (mod/heavy) 
Note: Increase weight every set.
2B. Seated Leg Curl: 4 sets x 12-15 reps (mod/heavy) 
Rest 2:30
 
3A. Barbell Walking Lunge: 4 sets x 8 reps/leg (heavy) 
3B. Seated Leg Extension: 4 sets x 12-15 reps (mod/heavy) 
Rest 2:30 
 
4A. Landmine RDL: 4 sets x 8-12 reps 
4B. Overhead DB Walking Lunge: 4 sets x 10 reps/leg 
Rest 1:30
  
5A. Adduction Machine: 4 sets x 15-20 reps 
5B. Abduction Machine: 4 sets x 15-20 reps 
Rest 1:00 

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Stair Climber (low speed) 
• Lateral Band Walk 
• Banded Good Morning 
• Superman Lunge 
• Bodyweight Glute Bridge 
• Leg Throws 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

 

Designed by: Sadie Meyer, MS, RDN, CPT