Warm-Up Suggestions:
- Treadmill (low speed)
- Stair Climber (low speed)
- Lateral Band Walk
- Banded Good Morning
- Bodyweight Glute Bridge
- Leg Throws
Workout:
1A. Barbell Hip Thrust
- 65% 1RM x 10 reps
- 75% 1RM x 6-8 reps
- 85% 1RM x 6 reps
- 85% 1RM x 4 reps
- 85%% 1RM x AMRAP (as many reps as possible)
Rest 2:30
2A. Barbell Reverse Lunge: 3 sets x 8 reps/side
2B. Seated Leg Curl: 3 sets x 12-15 reps/side
Rest 1:30
3A. Dumbbell RDL: 3 sets x 6-8 reps (heavy), then drop weight 50% x 10 reps
3B. Leg Extension Machine: 3 sets x 15 reps (moderate weight)
Rest 1:30
4A. Glute Extension: 3 sets x 12-15 reps
4B. Lateral Band Walk: 3 sets x 30/side
Rest 1:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
