Choose this lift INSTEAD of Total Body #3. For full instructions click HERE.
Instructions:
- Warm-Up: Start with some kind of 3-5 minute warm-up, whether it be performing the exercise with just bodyweight or very light weights to start, bodyweight mobility movements, walking, cycling, elliptical, etc.! See Warm-ups library HERE.
- Order: These movements are placed in a recommended order, but you can modify as needed. You can opt to do them individually (in a row) or circuits movements as desired. If you want to target a specific muscle group over others, start with that movement first.
- 30 minute version: perform one less set of each exercise as given.
- Rest between sets: 45-90 sec for compound movements, 30-60 sec for single muscle movers.
- Rep recommendations: Make sure to use weight that is challenging! You should be pushing through to get the specified # of reps for each movement. Some of the rep ranges given for these exercises are lower than you may be used to - this is to promote strength gains and you will want to aim for a heavy enough weight to reach that range and not more. You can opt to do more reps with a lighter weight though if that better suits your needs, and if you are a beginner you should aim for 8-12 reps of each movement. If you do not have access to heavier weights, then aim for higher reps as well.
1. Glute Thrusts
Barbell or Dumbbell
4-5 sets x 8-10 reps
*You can opt to add a band above the knees and alternate with #2
Form Tips: Elevate your back on either a bench, physio ball, soft plyo box, or couch/ottoman if at home.
Place weight just underneath your hip bones (use a bar cushion if performing with a barbell), and lower hips towards the floor. Keep your head and neck in a neutral position, & keep neck muscles relaxed. Push hips straight up to a table top position, squeezing glutes at the top.
[If using a barbell, make sure you can properly lift the bar for this movement. You will need to elevate the bar by the ends OR use larger bumper plates in order to have the bar up high enough to safely come under it for starting and finishing the movement. If this is not possible, or you are unsure, always start with dumbbells for safety]
Alternatively, you can work weighted bridges from the floor.
2. Glute Thrust Hold W/ Hip Abd.
3 sets x 10-15 reps
Form Tips: Place a band above your knees and hold hips up (keeping glutes tight). Press out against the band and slowly lower back in.
3. Alternating Back Lunges
3 sets x 10 reps L/R (20 total)
Form Tips: Alternate stepping back into a lunge, aiming for roughly 90 degree angles in the knees. Focus on using the front leg to drive yourself back up.
4. Step-Ups
2 sets x 10 reps L/R
Form Tips: Place one foot on a stepper, box, bench, or staircase step if at home, and leave that foot on there for the whole set on one side. Control the motion and do not rush - especially the lowering back down to the floor.
5. Sumo Squats
Barbell or Dumbbell
3 sets x 8-12 reps
Form Tips: Take a wide stance with toes pointed out. You can opt to hold your weights up at the shoulders (as shown) or a single dumbbell at your chest (goblet squat position). You can also opt to hold weight down low between the legs, but be sure to keep your chest tall and not allow the weights to pull you forward too much. Keep knees in line with the toes and lower down for a wide squat - you will feel a stretch in the inner thigh muscles. Keep chest upright and core engaged as mentioned before.
6 & 7. Glute Kickbacks & Kick-outs (Abduction)
Cable or Banded
3 sets x 8-10 reps each way, each side
Form Tips: Elevate your foot on a weight plate if possible (if not available, you can perform without - this just helps give your working leg more room to move). Perform straight kickbacks and then "kick-outs" or hip abductions. You can opt to alternate if desired. You will definitely feel this in your stabalizing leg too!
8. Single Leg Calf Raise
2-3 sets x 10-12 reps L/R
Form Tips: Elevate one foot and perform a single calf raise, allowing your heel to drop lower than the surface you are standing on.