Glute focused leg circuit

plus a warm up

Training goal: muscular endurance for lean glute and leg muscles 

Primary muscles involved: glutes (gluteus minimus, gluteus maximus, and gluteus medius), hamstrings (biceps femoris, semimembranosus, and semitendinosus), quadriceps (rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis), and erector spinae. 

Level: Intermediate-Advanced (not suitable for beginners)

You should be on a consistent lifting plan and skilled with deadlift technique, specifically Romanian deadlifts (rdl's), and squat technique. Proper form and the appropriate weight for this circuit is crucial to avoid experiencing low back pain or other issues due to the minimal recovery time and high repetitions as this is an endurance based workout.

Duration: approx. 30-35 minutes (10 minute warmup and 20-25 minute circuit)

Equipment: 

• fabric resistance glute-loop band (get on Amazon)
• dumbbell(s) (get on Walmart)

Choosing your weight: the exercises should be challenging to complete, but performed with proper technique throughout. 

Workout with me in the following YouTube video and/or grab all the exercises and repetitions listed below to bring with you to the gym.  

Glute Focused Workout

Warm Up ~ 10 MIN

reps are a suggestion - perform as much as needed to properly warm up

1. BODY bridge: 10-12 reps
2. BODY pause bridge (5-S): 4-5 reps
3. BAND pause bridge (5-S): 4-5 reps
4. BAND pause abduction: 10-12 reps
5. BAND single leg pause bridge R/L (5-S):
6. BODY squat to fold over: 8-10 reps
7. BODY reverse lunge R/L: 8-10 reps/side
8. BODY squat: 8-10 reps 
9. BAND squat: 8-10 reps

Circuit ~ 20-25 MIN

• weight: MODERATE
• interset rest: 20 S
• rests between circuit rounds: 2-3 MIN
• repeat: 3x TOTAL

1. DB sumo pause squat (3-S): 10-12 reps
2. BODY jump squat: 30 reps
3. DB semi-sumo rdl: 12-15 reps
4. BAND bridge abduction: 20-30 reps

In the video:

Activewear

'47 MLB Unisex NY Cap - One Size - Black/Black/Pink (Amazon)

Nike Men's Crew Sweatshirt - Medium - Black (Amazon)

Colorfulkoala Shorts - Small - Army Green Splinter Camo (Amazon)

Nike Crew Socks - Medium - Black/White (Amazon)

Gym Equipment

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