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 Hip Thrust: 6 sets x 8-10 reps (MOD/HEAVY)
Rest 2:30
3A. DB Sumo Deadlift: 4 sets x 6-8 reps (HEAVY)
Note: Increase weight every set.
3B. Lateral Band Walk: 4 sets x 20 reps
Rest: 2:00
4A. Db Bulgarian Split Squat: 4 sets x 6-8 reps/leg (HEAVY)
4B. Banded Good Morning: 4 sets x 20 reps (light/moderate resistance)
Rest 2:00
5A. Single-Leg glute Bridge: 4 sets x 15 reps/leg
5B. Glute Bridge Hold: 4 sets x 30 seconds
Rest 2:00
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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
Designed by: Sadie Meyer, MS, RDN, CPT
