Workout Instructions
A1:
Cable Glute Focused Step Up
3 sets, 6 - 8 each side
Cues
- Position the working leg on the step or platform, ensuring it is stable and centered.
- Exhale as you press through the heel of your working leg to lift your body up onto the step.
- Fully extend your working leg at the top of the movement, with your knee straight but not locked.
B1:
Hack Squat
3 sets, 8 -10 reps
Cues
- Back hard against back pad
- Feet shoulder width apart.
- Feet high enough on plate the knees don't come over the toes as you lower your body to 90 degrees or just under at knee flexion.
C1:
Smith Machine Hip Thrust 1 1/4 rep
4 sets, 6 -8 reps
Cues
- Place your upper back and shoulders against the padded bench and grip the bar with and overhand grip, your hands shoulder-width apart.
- Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hops until your thighs and torso are in line with each other. Then drop down1/4 rep then drive back to the top and squeeze.
- Pause, then slowly lower your body back to the starting position.
D1:
Trap Bar RDL
3 sets, 8 -10 reps
Cues
- Initiate the movement by pushing your hips back, keeping a slight bend in your knees. Focus on hinging at your hips while maintaining a neutral spine, allowing the bar to lower towards the ground.
- Maintain retracted shoulder blades throughout the movement to support your upper back and keep the bar close to your body.
- As you return to the starting position, drive your hips forward and squeeze your glutes to fully engage the posterior chain.
E1:
Glute Focused Back Extension
3 sets, 10 reps
Cues
- Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of the lower back. Keep your head aligned with your spine and gaze forward to prevent strain on the neck.
- Initiate the movement by hinging at your hips rather than bending at your waist. Focus on squeezing your glutes to lift your torso upward, emphasizing the hip extension movement.
- Lower your torso back down in a controlled manner, resisting the pull of gravity. Avoid using momentum to lift your torso, and focus on engaging the glutes and lower back muscles throughout the entire range of motion.
F1:
45 Degree Cable Kick Back
3 sets, 10-12 per leg
Cues
- Stand facing away from a cable machine with the pulley set at a low position. Attach an ankle cuff to your ankle, and position yourself approximately 45 degrees away from the cable machine.
- Extend your hip backward, kicking your leg straight back behind you. Focus on contracting your glute muscles to lift your leg while keeping your torso stable and upright.
- Keep the movement controlled and deliberate, focusing on squeezing your glutes at the top of the movement.
F2:
Cable Abductions
3 sets, 10-12 per leg
Cues
- Stand next to a cable machine with the pulley set at the lowest position. Attach an ankle cuff to your ankle and stand sideways to the machine. Keep your torso upright and engage your core for stability.
- With a slight bend in your supporting leg, lift your cuffed leg away from your body, moving it out to the side. Focus on using your hip abductor muscles to lift your leg while keeping your torso stable.
- Lower your leg back down in a controlled manner, maintaining tension in your muscles throughout the entire range of motion.
