Glute Workout with Sadie Meyer (she/her)

Workout: 

4 sets of: 
1A. Lying Leg Curl x 15-20 reps 
1B. Banded Kickback x 20 reps/leg 
Rest 2:00 

4 sets of: 
2A. Barbell Hip Thrust x 6-8 reps (heavy) 
2B. Leg Curl Machine x 10-12 reps (moderate/heavy) 
Rest 2:00

4 sets of: 
3A. Smith Machine Reverse Lunge x 15 reps 
3B. Leg Extension Machine x 15 reps (moderate/heavy) 
Rest 2:00

4 sets of: 
4A. Goblet Squat with DB x 8 reps (heavy), then x 8 (drop 50%) 
4B. Leg Curl Machine x 20 reps (moderate/light)
Rest 2:00

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Leg Throws 
• Lunge and Twist 
• Lateral Band Walk 
• Bootlegged Squat 
• Banded Good Morning
• Hip Circles 

• Treadmill (low speed) 
• Stretch/Yoga