Glutes and Legs

Bodyweight One Leg Hip Thrust (4 risers) / Side Lying Hip Abct
3x20x@each (hold) / 3x30x@each

BB Front Squat
3x60lbs x 12 (rough last 2 reps)

BB Reverse Lunge (front sq hold) / ab leg raise hold 10lb plate overhead
3x45lbs x 12@each / 3x20

Leg Extension
3x40lbs x 12

Glutes & Legs & KB circuit

Warm up: 10 min skips

BB Deadlift
65lbsx15 warm up
75 x 12 warm up
85 x 12
95 x 8
95 x 8
95 x 8

BB Hip Thrust (4 risers)
95 x 20
115 x 15 (hold) / hip abdct 30x@each / hip 25@each
135 x 12 (hold)
2x145x 10 (hold) / hip 25@each

BB Front Squat (below parallel)
3x65lbs x 10 - I could finally reach 10 with 65lbs! next will be trying to get to 12!

BB Split Squat
3x50lbs x 12@ each

KB Circuit
10 min one arm clean & jerk (18lbs) - got total 99 or 109

10 min AMRAP
Double KB swing (22.5lbsx15)
Double KB leg lifts (18lbsx15)

Butt Blaster
3x30lbsx15@each

Leg Extension
3x45x12

Glutes, Legs and KB Circuit Workout

BB Hip Thrust (4 risers)
95x 20 - warm up
115x15 - hold
125x10- hold
135x 10 - hold
95x30 - hold

BB Deadlift
95x8
95x10
95x10
75x15

BB Front Squat
3x65x 8
1x55x15

Bodyweight side lunges 1x20@each

KB Circuit
5 min on each workout/ workout combo (rest 2 min btwn each workout)

A) Sled Pull-Push Combo 130lb

B1) KB Floor Press 18lbx10
B2) push up 10x

C) 1 arm half snatch 18lbx10@each

D1) landmine twist 10@each
D2) sit ups 10x

E1) KB swing 35x15
E2) Stability Ball hamstring curl 15x


Butt Blaster / Leg Ext superset
3x30x15@each / 3x30x12

Glutes and Legs

BB Hip Thrust (hold 10 sec at top on last rep)/ standing hip abduct'n 30x @each
95lbsx 15 (5 risers) felt quad burn
95lbs x15 (4 risers) better burn on glutes
115lbs x12
135lbs x 10
135lbs x 10

BB Front Squat (below parallel) / side elbow plank lift 15@each
60lbs x10
60lbs x 10
60lbs x 8

DB One Leg RDL ( w holding a bench - hold single DB) / DB Reverse Lunge (hold 1 DB) Superset
3x30lbs x15@each / 3x20lbs x15@each

Note: For One Leg DB RDL, i saw one of Bret's video when he demonstrating doing DB One Leg RDL holding 1 heavy DB and have another hand holding a bench - he called it DB One Leg RDL with brace. That's what I did today. Not bad.

Leg Extension
3x30lbsx12

Heavy Glutes & Legs and Kettlebell Workout

Warm up:
3-5 minute spin bike
Clamshell with light band
Seated Band Hip Abduction
Walking Knee Hugs

BB Deadlift
75lbs x 15 warm up
85lbs x 12 warm up
95lbs x 10
95lbs x 10
95lbs x 10

BB Glute Bridge - hold 10 sec at top at last rep/ Standing Hip Abduction 20x @each
125lbs x 20
145lbs x15
155lbs x 12
165lbs x 10
170lbs x 10

BB Front Squat (below parallel)
60lbs x 10
65lbs x 8
65lbs x 8
60lbs x 10

KB Class (modified)
3 circuit
Push up (substituion for ring push up) 10x
Figure 8 to hold 20x
Double KB Sumo Deadlift (substitution for Sumo High Pull) 35lbsx20
1 arm snatch 18lbsx20@each
Kb Lunge variation (substitution for 1 Arm Overhead Squat)
Split squat 18lbs x 12@ each -1st round
Double Kb rev lunge 18lbsx12@each
Single Kb side lunges 18lbsx15@each
1 arm KB Row 22lbsx10@each

Hanging abs 2x15-20 reps

Finisher:
Butt Blaster 3x30lbsx15 @each
Leg Extension 3x30lbsx12 @each

Glutes and Legs Workout

BB Hip Thrust (with 4 risers) / standing hip abdction 20x@each
95lbs x20 warm up
105lbs x 15 warm up
115lbs x 12
125lbs x 10
125lbs x 10
135lbs x 8

BB Front Squat
60lbs x 8 - ok weights!
65lbs x 6- heavy
65lbs x 6 - heavy

DB Sumo Deadlift
3x70lbs x 10

DB One Leg RDL (hold 2 DBs)/ DB Side Lunges (hold 1 DB goblet style) Superset
3x20lbs x15@each /
3x10lbs x 15@each

Leg Extension
3x30lbs x 12

Glutes & Legs

I had a great Glutes and Legs workout. I ran out of time towards the lunges so I had to refrain from Side Lunges and did Side Step Up as well.

My hammies and inner thighs are still sore and tight so it might be a good idea not doing any side lunges for a while.

BB Hip Thrust (hold 10 sec on last rep) / Standing hip abduction 20-30x@each
95lbsx 20 warm up
100lbsx 15 warm up
105 x 10
110 x 10
120 x 8
125 x 6

Note: I could do heavier hip thrust! My wild guess for my MAX 3 might be around 130-135lbs.

BB Front Squat
55lbsx 8- below parallel
60lbsx 7 - below parallel
60lbsx 6 - below parallel
60lbs x 7 (last rep almost failed) - below parallel

Note: I added 2.5 lbs weights for my Front Squat and still could get below parallel without butt wink!

BB Reverse Lunges / DB One Leg RDL superset (hold 2 DBs)
3x45lbsx12@each / 3x20lbs x12@each

Note: Reverse Lunges - I'm still working on the balance so I still need to tap on my way back from the reverse lunge instead of doing the knee kick. / One leg RDL - 20lbs is my new weights - working on balance

DB Side Step up (hold 2 DBs)
2x10lbsx 15@each

Note: I got very tired so had to use lighter weights and did higher reps

Leg Extension (cybex machine - seat #2/ #11)
3x30lbsx12- quad burn

Glutes & Legs & Circuit Training

BB Glute Bridge
115lbdx20- warm up
135lbsx15- warm up
145lbsx12
155lbsx 10
165lbsx10
170lbsx7

BB DeadLift
95lbsx10
100lbsx8
100lbsx8

BB Front Squat
3x55lbsx 8- a bit below parallel - first time did this and I was happy that I could do it without having butt wink at the bottom - at least that what I thought from watching my own video. I'll send the video to you for review.

BB Split Squat
45lbsx12@each
50lbsx10@each
50lbsx 10@each - I finally braved myself to add a little bit more weight

DB Walking Lunges (hold 2 DBs) - butt and quad killer!
2x15lbsx20

Circuit class
3-5 rounds
KB clean & jerk 20lbsx10@each
20 yard 135lbs sled push
10 push up
20 yard bear crawl
20 yard sprint
20 yard 135lbs sled push
KB swing 44lbsx20

Got 3 rounds in 22 mins

Butt Blaster
3x30lbsx15@each- felt butt burn

Glutes & Legs Workout

BB Glute Bridge
95x20 warm up
115x20 warm up
125x15 - felt light
3x135lbsx12- rest pause method (NEW weight YAY!)

BB Deadlift
95lbsx10
100lbsx8 (NEW weights YAY!)
100lbsx8

BB Front Squat
55lbsx12- ok weight
60lbsx10- hard last 2 (NEW weight YAY!)
60lbsx10- hard last 2

BB Bulgarian Split Squat (off 12" box)
20lbsx12 @each tried to balance
3x25lbsx12@each

I had to use the light BB (about 20lbs by itself) for this BB Bulgarian Split Squat. Not sure if I'm ready for 45lbs BB. I am still not balance enough doing Bulgarian Split squat, even with my own bodyweight. Let me know your thoughts.

HIIT sled push-7 rounds (160lbs first 3 rounds, 135lbs for the rest of the rounds)
(17 mins total) 2-3 min rest/45sec-1min effort)

Butt Blaster 3x30lbsx15@each

Leg Extensions - I tried to do a couple reps but I didn't feel like I did it right so abandoned it altogether. I might be too tired already.

Glutes, Legs & HIIT sled push

BB Glute Bridge / Standing Hip Abduction 20x @each
95lbs x 20 - warm up
115lbs x 15 - warm up
4x125lbsx15- feet need to be closer to feel more on glutes

BB Deadlift
95lbs x 10- focused on keeping arch back - felt heavy
95lbs x10
95lbsx8

BB Front Squat
3x55lbs x10- hard last 2 reps

BB Split Squats
2x45lbsx12@each- right side felt hard (right leg on rear side)
45lbsx10@each - had to reduce reps to make sure right side could keep up

HIIT (sled push) (40 yards - 5 rounds) -abt45-49 sec per round/ resting abt 1 min)
3x 160lbs x 40 yards
2x 135lbs x 40 yards

Glutes & Legs Workout + KB Class

I had a great Glutes and Legs workout today, finished off with HIIT KB class. Today's KB class was quite intense, lots of superset and in the end I had to do Sled Pull and Push for entire 5 minutes - altering with my partner. I think I got 4 sets of those.

Btw I managed to record some videos today for some of the moves below:

BB Glute Bridge
95lbs x20x2- warm up
115lbs x 15
125lbs x15 - hard last 5 - focused on getting up to a full extensions
135lbs x15- tough last 5

BB Deadlift
95lbs x 10 - ok
100lbs x 10 - tough last 3-4 reps
100lbs x 8 - started getting tough by 7th, pushed to 8. Might able to do 2 more but will be very tough.

BB Front squat 55lbs x 12- hard last 2 55lbs x 10- hard last 2 55lbs x 10- hard last 2

BB Split Squat 45lbs x 12 @each - left lost balance by 9th rep 45lbs x 12@each - right lost balance by 8th rep 45lbs x 12@each- made both sides w/o losing balance!

Butt Blaster 30lbs x 15 x3 @each - powered thru on way up & slow in way down I adjusted my positioning so I was a bit more forward than before and took your cue to power up when kicking out then came down slowly. Rinse and repeat.

KB class 5 min Superset #1: Ring Push Ups 10x (modified with reg push ups in between) KB Floor Press 10 x (used a pair of 15 lbs KB) Workout #2: 5 min One Arm Snatch (used 18lbs competition bell) 5 min Superset #3: Landmine Twist 10x @each side (45 lbs bar) Sit Ups 10x 5 min Superset #4: KB Goblet Squats 8x (used a pair of 20lbs KB) KB Deadlift 8x (used 70lbs KB) 5 min Superset #5: Sled Pull and Push Combo: 145 lbs (alternate with a partner)

Legs & Chest/Shoulder /Triceps Workout

This morning workout was ok, didn't go as well as I expected to be. I didn't do all the supersets as planned because I couldn't find that 30lbs BB to do Close Grip Bench Press. Gotta improvise a bit.

For some reason I think I didn't activate my glutes enough so my left glute took most of the beating when doing BB Glute Bridge, resulting having this mild throbbing on my left glute (somewhere around where the leg and butt part meet??)

Superset 1
A) BB Glute Bridge
B) DB Bench Press (lying down on aerobic step with 2 risers)

A)
95x20 - ok
105lbs x 20 imbalances
105lbs x 20 - better burn w by adjusting foot positioning

B) 15lbs x 15
20lbs x 12
20lbs x 12 - mod weights

Note: DB bench press feels a bit easier to do than the DB Incline Press

BB Deadlift
3x95lbs x 10 - good sets & weights

BB Front Squat
55lbs x 10
55lbs x 10- hard last 2 reps
55lbs x 10 - hard last 2 reps

Superset 2
A) DB /BB Step Up
B) BB Lying Ovhead Triceps Ext

A)
20lbs BB x 15@each -too light
15lbs DBs x 15@each - good weights /need to focus on balancing esp stepping up right leg
15lbs DBs x 15 @each

B)
20lbs x 15 - ok
20lbs x 15- triceps burn last 3 reps
20lbs x 15 -ok

Note: left glute felt cramping today might be from imbalances BB glute bridge?

Standing Cable Straight Leg Back Raise
3x12.5lbs x 15@each

Note: I've finally got to do front squat correctly - no bouncing at bottom, feet shoulder width apart, toes pointed slightly straight to front.

Glutes & Legs & KB class

BB Glute Bridge
95lbs. x20- warm up
115lbs x 20 - warm upburn last 5
125lbs x 15 - good set & weights
125lbs x 15
125lbs x 15- last 3 were tough to get full ext on way up/ had great butt burn

BB Deadlift
3x95lbs x 10 - min rest btwn sets

Should I start add another 2.5lbs for deadlift?

BB Front Squats
3x55lbs x 10 - hard last 2-3 reps

BB Split Squats
45lbs x 12 @each - hard last 2 reps
45lbs x 12 @each
45lbs x 12 @each - right side had more trouble balancing

Butt Blaster
30lbs x 20@each - fatigue last 5 esp on right -time to move up weight
3x40lbs x 15@each - last 5 fatigue esp on right

KB class (KB Complex)
5 rounds
5x 1 arm swing
5x 1 arm snatch
5x 1 arm clean & press
5x 1 arm front squat
1x Turkish Get Up

Rest 1 minute after each round.

Switch side after completed 1 circuit. Don't put KB down till the entire circuit done

Used 20lbs KB

Battle rope 20sec for 5 rounds

Glutes & Legs Workout + Kettlebell Class

BB Glute Bridge
95x 20 warm up
115 x 20 - butt burn last 5 warm up
120x 15 - need focus pushing thru glutes
120lbs x 15
120lbs x 15

BB Deadlift
95lbs x 10
95lbs x 10- butt & hammies burn & stretch
95lbs x 10 - good set & weight

BB Front Squat
55lbs x 10 - quite tough last 2 (focused on feet shoulder width & toes pointed fwd not side)
55 lbs x 10 - tough set (struggled last 2)
55lbs x 10 - a bit better- focused tensing glutes all time

BB Split Squat (resting a bit longer than others above)
45lbs x 15 @each - hard last 3 reps
45 lbs x 12 @each - left side felt stronger (left leg on back)
45lbs x 12@each - butt & quads burn

Butt Blaster
3 x 30lbs x 20 @each - right glute struggled last 5 reps - very burning!

Kettlebell Class
a) 5 min. 53lbs KB Swing x 10 reps
b) 5 min 8 reps Double See Saw KB Press / 8 reps Chin Up Super set
c) 10-1 Double KB Thrusters ladder
d) 200lbs Sled dragging (20-40 yards?)

After heavy deadlifting, front squatting and ladder thrusters, my legs were quite smoked but surprisingly I could still drag that sled in the end!

Oh boy, Sunday Funday. It's always my longest workout day!

Glutes & Legs Workout

BB Glute Bridge
2x95lbs x 20 warm up sets
115lbs x 15
120lbsx 15 - last 3 felt butt burn
120lbs x 15 (12 might be a good range- last 3 quads felt the burn in addt'n to butt)
120lbs x 12 - good set

BB Deadlift
90lbs x 10 - ok weights
95lbs x 10 - good weights - felt strong & hammies stretch
95lbs x 10 - getting tough at last 2
95lbs x 10

BB Front Squat
55lbs x 12 - last 2 were quite tough
55lbs x 12 - tough reps esp twds last 2
55 lbs x12 - tough & good set

DB Step Ups (hold 2 DBs on side)
15lbs x 15@each- step up left leg had more balance & stronger
15lbs x 20@each - better - felt burn on quads & glutes - got tired last 2 on left side
15lbs x 20 @each - good set

Glutes & Legs & KB Class

BB. Glute bridge
95x20 easy
105x20 easy
115x 15 - moderate
115x 15 - last 3 booty burn
125x15 - last 3 booty burn

BB Deadlift
90lbs x 10 - good weights
90lbs x 10 -
90lbs x 10

I might be able to move to 95 lbs. What do you think?

BB Front Squat
50lbs x 15 - felt strong entire 15
55lbs x 10 - last 3 were rough
55lbs x 10 - last 1 was quite tough
55lbs x 12 - forced last 1 rep

Looks like I'll be start doing 55lbs front squats from now on! Aiming 10-12 reps and once I could get to 15, it's time to move up the weight. I took your tips on counting 1-4 on way down and power up.

BB Rev Lunges - last 2 sets changed to BB split squat
45lbs x 13@each - hard time balancing
45lbs x 15 @each (split squat)
45 lbs x 15@each - last 5 were rough! (split squat)

KB Class (moderate weights)
3 Rounds:
Sumo Deadlift (changed to 65 lbs on last round) 53lbs x 20
Push Press 20 lbs x 15 @each arm
KB Plank knee to elbow x 20 (right/left)
KB Two hand Swing 44lbs x 30
KB Get Up and Sit Up 18lbs x3 @each side

Finisher:
3 sets:
KB Bear Crawls 44lbs KB x 20 yards
TRX Reverse Body Rows x 10

Butt Blaster
30lbs x 20 @each - right glute struggled last 5
30lbs x 20 @each
30lbs x 20 @each

Standing Cable Hip Abduction
3x15lbs x 20 @each

Glutes & Legs Workout + KB class

I had a great Glutes and Legs workout prior KB class. Drenched in sweat and that Reverse Lunge was quite tough especially the last set! It wasn't a pretty set and I know I didn't do it right.

BB Glute Bridge
105lbs x 15 - felt burn last 3
105lbs x 15 - felt a bit at hammies
105lbs x 12 - better glute burns

BB deadlift
85lbs x 10 - hammies stretch
85lbs x 10
85lbs x 10
All 3 sets, last 2-3 were quite challenging

BB Front Squats
50lbs x 12 - last 2 were super tough
50lbs x 10 - last 2 were rough
50lbs x 10 - last 2 were rough

BB reverse lunge
45lbs x 10 @each - struggled w balance
45lbs x 10 @each
45lbs x 8 @each - not quite a good set

KB Class:
Part #1:
Double KB Step Ups 5 x 5 @each side (I focused not putting my other feet down after stepping up)
Set 1 2x8 kg
Set 2-5 2x10 kg

Part #2:
Double KB Cleans, Squats & Press 5x5
Set 1 2 x 8 kg
Set 2 2 x 8 kg
Set 3- 5 2 x 20 lbs (I had to use some push press or jerk towards the end of the rep instead of press)

Part #3: Conditioning
3 Rounds (took me 7:30)
Two Hand KB Swing - 44lbs x 20 reps
Turkish Get Up - 20 lbs x 1 @each side
40 Yard Farmer's Walk 35lbs @each hand

Glutes & Legs Workout

BB Glute Bridge
Set 1 - 105lbs x 12 - heavy, good weights for the reps
Set 2 - 105lbs x 12
Set 3 - 105lbs x 15

BB Deadlift
Set 1 - 85 lbs x 10 - aggressive tempo
Set 2 - 85lbs x 10 -good weights
Set 3 - 85lbs x 10 - good weights

BB front squat
Set 1 - 50lbs x 12 reps - focused on tightening side glutes when up- trying not to bounce at bottom & no PPT in top -last 2 reps were hard
Set 2 - 50lbs x 10 reps - only managed to 10 w last 2 were tough
Set 3 - 50lbs x 12 reps - last 2 reps were tough!

DB Side Lunges
Set 1 - 15lbs x 15 @each leg -focused on deep side lunge- hold DB in front chest like goblet
Set 2 - 15lbs x 15 @each leg- standing right leg isn't as stable as standing left leg
Set 3 - 15lbs x15@each leg - felt tensions on back glutes & side glutes

Standing Cable Hip Abductions
Set 1 - 10lbs x 15 @each - focused on using side glutes
Set 2 - 10lbs x 15 @ each- pulling right leg struggled twds last 5 reps
Set 3 - 10lbs x 12 @each leg

Glutes, Legs and KB Workout

My CN last night was great. Woke up feeling and looking lean, mean machine, crushing BB with Glutes & Legs Workout.

I upped my BB Glute Bridge to 105lbs now..YAY! Now I could start doing BB Glute Bridge at LA Fitness now that I could at least use 25lbs plates so I could just roll underneath the bar. Excited to do it again on Wednesday for my second Glutes/Legs workout. I upped my BB Deadlift to 85 lbs. Great feeling overall! My arms didn't give away at all, instead I felt a lot of burn and stretch on my hamstrings and glutes! I made a mental note to pay attention on my arm distant from my legs while holding the bar. I had the tendency especially on my right arm to hold the bar a bit far from my legs. Sorry if it doesn't make sense.

Front Squat unfortunately I could only get to 10 reps, while last week I could at least pushed thru 12 reps. It might be I was quite toasted already from the Glute bridge and Deadlift. Resting between sets were only enough time for me to log my sets or changing/putting away weights. Time under tension!

BB Glute Bridge
Set 1 - 105lbs x 12 reps - heavy pushed thru 12 still had some more reps could do
Set 2- 1105lbs x 12 reps - good weights
Set 3- 105lbs x 12 reps - booty pumps!

BB Deadlift
Set 1 - 75lbs x 12 reps - felt good burn on hmastrings & glutes -could do more weights!
Set 2- 85lbs x 10 - good weights! Still had 2 more reps tank
Set 3 - 85lbs x 10 - good stretch at legs hammies & glutes- arms didn't give away!
Set 4 - 85lbs x 10 - need to pay attn to arm distant holding the bb

BB Front Squats
Set 1 - 50lbs x 10 - had to focus
Set 2 - 50lbs x 10 - struggled last 2 reps - could maybe push 2 more reps
Set 3 - 50lbs x 10 - struggled last 2 reps - quads & knees burning to get up last 2 reps!

BB Reverse Lunge
Set 1 - 45lbs x 10 @each - left felt stronger
Set 2 - 45lbs x 10 @each - burning legs! Left felt more on glutes compare to right
Set 3 - 45lbs x 10 @each - left glute felt more tension than right- right more on quads/a bit on knees

KB class circuit
Part#1: 15 min AMRAP (completed 3 rounds)
20lbs x 1 rep @each Turkish Get Up
5 burpees (no jumping- focused on the push ups- elbows close to side and chest touching ground)
20lbs x 5 reps dead clean & press @each arm - left leg felt weaker towards 2nd and 3rd round. Had hard time pushing the weight up!
2x22 lbs x 8 reps KB front squats

Part #2:
6 sets - 30lbs x 10 rep @each One Arm KB Swing (30 sec break in between sets)

Part #3:
2 sets - 30 sec Wall Sit

Part #4:
80 reps total Reverse Body Ring Rows (with a partner)

Butt Blaster
Set 1 - 30lbs x 20 reps @each- right leg felt knee burn -left ok on glutes
Set 2 - 30lbs x 17 reps @each - right leg had hard time extending w/o feeling burn on knees- left fekt strong w full ext. pushing from glutes
Set 3 -30lbs x 15 reps @each - right leg needs more work pushing from glutes, not knees or quads!

Glutes & Legs Workout with Kettlebell Circuit

BB Glute Bridge
Set 1 - 85lbs x 20 reps
Set 2 - 85lbs x 20 reps - need to focus tightening glutes
Set 3 - 85 lbs x 20 reps - didn't get glute burn till last 5 reps

BB Deadlift
Set 1 - 75lbs x 10 reps - need to focus on keeping right toes on ground entire time
Set 2- 75lbs x 10 reps - better at keeping right toes grounded- focused on tracking knees outward
Set 3 - 75 lbs x 10 reps - better set. Felt stretch @ hamstrings & glutes

BB front squat
Set 1 - 50lbs x 12 reps - struggled last 2 reps - need to focus squeezing side glutes on top mov't
Set 2 - 50lbs x 12 reps - felt stronger pushing w quads on way up & tightening side glutes
Set 3 - 50lbs x 12 reps - could push thru more- might wanna try to pass 12 reps next time

Butt blaster
Set 1- 20 lbs x 20 reps @each - right glute felt more burn quicker & more than left
Set 2 - 20lbs x 20 reps @each- same
Set 3 - 20lbs x 20 reps @each - left didn't feel burn till last 5 reps - right struggled last 5 reps

I know I missed the lunges. To be honest, I kinda dislike lunges and its variations.

Kettlebell Class
Part #1: 20 min. AMRAP
1 rep Turkish Get Up @ each side - 20 lbs KB
10 reps clean & jerk aka Long cycle @each side - 18 lbs. KB
10 reps Sumo Deadlift & High Pull - 35 lbs. KB
10 reps diamond push up (half and half on knees and toes)

Part #2: Tabata style conditioning (10 sec rest/ 20 sec active for 8 rounds)
KB Swing (44 lbs. KB)
Plank hold (full plank-1/4 way down, 1/2 way down, all the way down)