Glute Finale
This week, we will be lifting at 90% of your 1 rep max so go ahead and make note for all ‘A’ exercises ‘main lifts’. You will perform 3 main lift working sets this week, with the 3rd set being AMRAP (as many reps as possible with correct form). Sets 1 and 2 are 3 reps each. Expect more than 3 reps on the AMRAP on the main lifts.
Reps on all other exercises are 2×20. You’ve performed this set/rep scheme before, so now it’s time to progressively overload your exercises and increase the total amount of work done during each workout. Add 2.5-5 lbs extra to the bar, machine or exercise from what you did on your first week.
Monday (Lower Body)
A. Low Bar Back Squat Use Barbell or Smith Machine: 3,3,AMRAP
B. Front Plank Kickback band or ankle weight: 2×20
C. Single Leg -Leg Press in machine: 2×20
D1. Nordic: 2×20
Tuesday (Upper Body)
A. Rack Pull Barbell or Smith Machine: 3,3,AMRAP
B. T Bar Row: 2×20 each arm
C. Underhand Lat Pull Down or Hammer Strength High Row: 2×20
D1. Lat Press Down: 2×20
D2. Tricep Kickback: 2×20
E. Drag Curl barbell or EZ curl bar: 2×20 each leg
Wednesday (Off)
1 hour yoga OR Walk – low intensity steady state cardio (LISS): 65% max heart rate and can be broken up into sessions. Take a morning walk for 30 minutes and a night walk for 30.
Thursday (Upper Body)
A. Chin Up Grip Pull Down or Chin Ups (half way): 3,3,AMRAP
B. Single Arm DB bent over row braced on bench or rack: 2×20
C. Seated DB Press or Inverted Row in Smith Machine: 2×20
D1. Seated Lateral DB Raise or Underhand Seated cable Row: 2×20
D2. Decline Reverse Crunch: 2×20
E1. Preach Curl Machine: 2×20 each
E2. Decline Tricep Skull Crusher (EZ bar): 2×20 each
Friday (Lower Body)
A. Glute Bridge Floor: 3,3,AMRAP
B. Kneeling Hip Thrust Smith Machine: 2×20 each leg
C. High Step Ups in Smith Machine or DB: 2×20
D. Hamstring Curl Machine Lying: 2×20 each side
E. Side Lying Band Hip Abduction: 2×20
Saturday: GLUTE CIRCUIT #2
A. Bench Press BB or Smith: 2-3×15
B1. Jump Squats: 2-3×15
B2. Single Leg Side to Side Jump: 2-3×15 each side
C1. Plate Sumo Squat Pulse (hold plate parallel to floor): 2-3×15
C2. DB Sumo Squat Pulse (stand on two risers or bench/boxes): 2-3×15
D1. Band or weighted Frog Pumps: 2-3×15
D2. Sumo Deadlift with Deficit: 2-3×15 3 second holds at the bottom
Sunday (Off)