Glute 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 Hip Thrust: 6 sets x 8-10 reps (MOD/HEAVY) 
Rest 2:30 

3A. KB Front Squat: 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. Adduction Machine: 4 sets x 15 reps 
5B. Abduction Machine: 4 sets x 15 reps 
Rest 2:00 

Shop SKIMS Activewear: https://skims.wsktbf.net/LPNRKO 

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