Glute-Focused Workout with Sadie Meyer (she/her)

Workout: 
1A. Leg Curl Machine: 4 sets x 15-20 reps (moderate weight) 
1B. Banded Glute Kickbacks: 4 sets x 20 reps/leg (heavy band) 

2A. Barbell RDL: 4 sets x 6-8 reps (HEAVY) 
Rest 2:30 

3A. Smith Machine Reverse Lunge: 4 sets x 6-8 reps 
(HEAVY)
Note: Increase weight every set.
3B. Badded Glute Kickbacks: 4 sets x 20 reps/leg (heavy band) 
Note: Yes - we just did this exercise as a warm-up. We’re doing it again! 
Rest: 2:00
 
4A. Adduction Machine: 4 sets x 15-20 reps 
4B. 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 

• Treadmill (low speed) 
• Stretch/Yoga