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
- 60% 1RM x 15 reps
- 70% 1RM x 10 reps
- 80% 1RM x 6-8 reps
- 85% 1RM x 4-6 reps
- 87.5% 1RM x 4-6 reps
Rest 2:30
2A. Smith Machine Reverse Lunge: 4 sets x 10 reps/side
2B. Kettlebell Front Squat: 4 sets x 12 reps
Rest 1:30
3A. Adduction Machine: 4 sets x 15 reps
3B. Abduction Machine: 4 sets x 15 reps
Rest 1:30
4A. Leg Curl Machine: 3 sets x 8 reps (heavy), drop weight 50% x 10 reps
4B. Glute Extension: 3 sets x 12-15 reps
4C. 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
