Glutes & Legs 15 minute HIIT track field

Mobility Warm Up (Jane Fonda Butt Floor works)

BB Hip Thrust (3 risers) / standing side hip abdct 30@ea
155lbs x 20 - warmup (butt fired up crazy)
225lbs x 12
245lbs x 8
255lbs x 6

BB Sumo Deadlift
95lbs x 8
100lbs x 8
100lbs x 8

BB Back Squat
3x80lbs x 10

Hard 10 reps esp last 2-3 reps

Lying One Leg Curl
30lbs x 12@ea leg

BB Side Lunges
20lbs x 15@ea
20lbs x 12@ea

SUPERSET:
45° DB Hyper Ext
2x30lbs x 15

1 DB Bulg Split Squat
2x20lbs x 10@ea

15 min HIIT trackfield

Part#1: 5 mins
30 sec run / 30 sec walk x 5
Av run distance: 100-115m

Part#2: 10 mins
1 min run / 1 min walk x 5
Av run distance: 220-250m

Glutes & Legs

Mobility Warm Up (5-10mins)

DB Plié Squat / assisted pullup
50lbs x 20 / 1
50lbs x 20 / 1
55lbs x 20 / 1

BB Hip Thrust (4 risers) - mini pyramid - resting only for switching weights
195lbs x 15
215lbs x 12
235lbs x 10
215lbs x 12
195lbs x 15 - singles last 5

Leg Press / assisted pullup
100lbs x 12 / 2
100lbs x 10 / 2
100lbs x 10 / 3 (machine)

1 DB One Leg RDL + Rev Lunge Combo
2x25lbs x 10@ea

Seated Leg Curl / Bodyweight Static Side Lunge
65lbs x 12 / 20@ea

Cable Standing Leg Curl
2x22.5lbsx15@ea

Cable Standing Back Kick
1x22.5lbsx10@ea

Glutes & Legs + 12 min HIIT track field

Mobility Warm Up

BB Hip Thrust (3 risers) / front & side heavy band walk
185lbs x 15 - warmup /40
3x235lbs x 12 / 3x40

BB Deadlift / hanging on a pullup bar
100lbs x 10
100lbs x 8
100lbs x 10 - singles last 2 reps

BB Front Squat (paused at bottom)
3x80lbs x 8 ( hard last 2 reps)

BB RDL / 2DB Bulg Split Squat
85lbs x 12 / 10lbs x 10@ea
85lbs x 12 / 10lbs x 10@ea

Lying One Leg Curl / 1 DB Static Side lunge
2x30lbs x 12@ea / 2x10lbs x 15@ea

45° DB Hyper Ext
2x30lbs x 15

12 min sprint HIIT
60m x 10 sec x 3 rounds
109m-160m x 20sec-1min x 6 rounds

Glutes & Legs 10 min HIIT track field

Mobility Warm Up

BB Plié Squat/ Assisted overhandgrip pull up practice
45lbs x 20 / 1
50lbs x 20 / 1 - need position neck properly so not to strain traps
55lbs x 20 - practice dead hang on pullup bar contracting lats

BB Hip Thrust (5 risers) / seated heavy band hip abduction (paused a bit)
185lbs x 12- felt heavy / 20
205lbs x 12- (singles last 2-better set-need to pay att'n to feet positioning)
235lbs x 10- singles last 2

Leg Press (weight on @ea side)
3x100lbs x 12

BB RDL / Weight Plate Side Lunges
2x85lbs x 12 / 2x25lbsx12@ea

Seated Ham Curl
60lbs x 12 - light
65lbs x 15
70lbs x 12

Cable Standing Leg Curl / DB Side Step Ups (4 risers)
22.5x15@ea / 20lbsx16@ea

10 min HIIT sprint
50m -9 secs x 8 rounds
80m -13secs x 5 rounds

Glutes & Legs

Mobility Warm Up

BB Sumo Deadlift
65lbs x 12 - warmup
95lbs x 10
105lbs x 8
105lbs x 10- singles last 2

BB Back Squat
75lbsx 10
80lbs x 10
80lbs x 12- deep 5 breaths last 2 singles
Traps start burning

BB Hip Thrust (3 risers) / band side to side walk
185lbs x 12 / 40 total
235lbs x 10 / 40
255lbs x 8 / 40

BB Reverse Lunge (back style)
1x65lbs x 12 @each - left trap felt burn when doing other side
1x65lbs x 10@each

2 DB RDL (weight @each hand)
3x35lbs x 12

Lying Ham curl
60lbs x 10 - feet pointed down on way up & feet pointed up on way down - very hard/ couldn't reach 12 so moved down next set
55lbs x 12
55lbs x 12

2 DB Side Lunges (DB @ea hand)
2x10lbs x 12@ ea

45° Prisoner's Hyper Ext
1x25

45° One Leg Prisoner's Hyper Ext
1x12@ea - hammies burnt!

Glutes & Legs + 10 min HIIT sprint/walk trackfield workout

Mobility Warm Up
Various glute activation

DB Plié Squat
45lbs x 20 - warmup
50lbs x 20
50lbs x 20

BB Plié Squat (back style)
45lbs x 20

BB Hip Thrust (5 risers) / standing band side hip abdct (lt band) 20@ea in btwn sets - hold tension on top
155lbs x 12 - warmup
185lbs x 12
205x 12- singles last 2 reps
215 x

One Leg Press (weight @ea side)
10lbs x 12@each
15lbs x 12@each
20lbs x 12@each - good weights

1 DB One Leg RDL / One Leg Ext
35lbs x 15@ea / 30lbs x 12@ea
35lbs x 15@ea / 30lbs x 12@ea
35lbs x

Cable Standing Leg Curl / 2 DB Side Step Up (4 risers)
20.5lbs x 20@ea / 15lbs x 12@ea
22.5lbsx15@ea / 15lbs x12@ea
22.5lbs x15@ea - extra set for ham curl

10 min HIIT sprint/brisk walk track field
Av sprint speed: 10mph
Av brisk walk speed: 3.5mph
Repeated 12times
Total distance: 1 miles

Glutes & Legs

Mobility Warm Up
Bodyweight glute activation

BB Hip Thrust (3 risers) / band side to side walk (30@each side)
185lbs x 15 - warmup
215lbs x 12
235lbs x 10
255lbs x 8

BB Deadlift (moderate weight)
65lbs x 10 - warm up
95lbs x 10 - ok weight
100lbs x 10

BB Front Squat (8-10)
70lbs x 10
80lbs x 10
85lbs x 10 (hard last 2-3 reps)

BB RDL
3x85lbs x 12 - left grip almost gave out

Seated One Leg Curl / 2 Plate weights Side Lunges
3x30lbs x 12@ea / 2x10lbs x12@ea

1 Weight plate Bulg Split Squat / BW 45° One Leg Hyper
2x10lbs x 12@each / 2x15@each

Cable Standing Side Hip Abduction
15.5lbs x 15@ea - too heavy for left
2x14lbs x 15@ea

Glutes & Leg + 12 min HIIT sprint/walk back Workout

Mobility Warm Up

BB Hip Thrust (4 risers) / Band works
185lbs x 15 - warm up
205 x 12
235 x 10
235 x 10

DB Plié Squat
3x50lbs x 20

Light BB Deadlift
65lbs x 12

Leg Press (weight @ea.)
90lbs x 12
100lbs x 12
100lbs x 12

Lying Ham Curl / BB Side Lunges
2x60lbs x 12 / 2x 20lbsx12@ea
60x13 (moved to 50 last 4)

Note: foot pointed straight on way up & pointed up on way down

1 DB Side Step Up / Cable Standing Leg Curl
2x12.5lbsx15@ea / 3x22.5x15@ea

Standing Cable Back Kick
1x22.5lbsx12@ea

HIIT sprint/walk back
Repeated 10x
Total time: 12 mins

Hungry!

Glutes & Legs Workout

Mobility Warm Up

BB Hip Thrust (5 risers) /seated band hip abdct
155lbsx 15- warmup
185lbs x 10 - warmup
205lbs x 10
235lbs x 8

BB Sumo Deadlift
95lbs x 8
105 x 7
105 x 7

Note: DL felt tough today- not enough energy

BB Back Squat
75lbs x 10
80lbs x 8
80lbs x 10

Note: got a little light headed

BB Reverse Lunge
1x65lbs x 10@each

BB RDL / 2 DB Side Lunges (10lbs@ea)
3x80lbs x 15 / 2x10lbs x 12@ea

Seated One Leg Curl
2x30lbsx12@ea
1x30x15@ea ( moved down to 25lbs last 6 reps)

45° weighted Hyper Ext
2x25lbs x 15

Glutes & Legs + 10 min HIIT sprint/walk

I surprised myself with the hip thrust.Granted it was one riser less than the usual 5 risers but still a good effort, I think.

Afterward I had the sprint/brisk walk HIIT at a baseball field repeated 8 times for a total 13 minutes. Not too bad.

Mobility Warm Up

BB Hip Thrust (4 risers) / band work
155lbs x 15- warmup
185x15 - warmup
225x 12
245 x 10
255 x 8

DB Plié Squat / reverse body rows
3x50lbs x 15 / 2x10-12

Leg Press / lunges
70lbs x 12 / walking lunges 25lbs x 24
70lbs x 12 (60lbs last 2) / walking lunges 25lbs x 24
70lbs x 12 (60lbs last 3)

2 DB side Step up (4 risers) /Cable Standing Leg Curl
7.5lbs x 12@each / 20lbs x 15@ea
7.5lbs x 12@ea/22.5lbsx15@ea

Cable Side Hip Abct
2x15lbs x 12-15@ea

Sprint/Brisk Walk HIIT x 8 rounds
Average distance: 70-100m
Average sprint speed 15.5kph (9.6mph)
Total time: 13 mins

Glutes & Legs

I switched up doing Hip Thrust first before deads just for some change. Focused on heavier weight on lower risers.

Mobility Warm Up

BB Hip Thrust (3 risers) / side to side and front/back heavy band walk 20x@each
135 x 15 - warm up
185 x 12 - warm up
2x235 x 10

BB Deadlift / hanging knee raise (overhand grip) 15-20x
95lbs x 10
105lbs x 8
105x 8

Note: I think about sit back when initiating the lift, lowered the hips & push hips forward on top- squeeze butt

BB Front Squat
75lbs x 10
80lbs x 9
80lbs x 10

Straight Leg DeadLift / various lunges
75lbsx 12 / 2 plates Bulg SS 5lbsx12@each (weight@each)
80lbs x 12 / 1 plate side lunges 25lbsx15@each
80lbs x 12 / 1 plate side lunges 25lbsx12@each

Seated Leg Curl
60 x 15 (toes pointed out)
60 x 12 (toes pointed in)
65 x 12 (toes pointed straight)
65 x 12 (toes pointed out)

Glutes & Legs + 10 min HIIT sprint/walk track field

So today I tried out doing 10 min run/walk after my leg workout today. Not too bad actually. The park that is on the same way to the gym has a track field. But it's on a hard surface, not dirt so it might not be too ideal for sprinting? I could always just use the baseball field as my track field. At least that one is on the dirt and grass.

Mobility Warm Up

BB Plié Squat / hanging knee raise 15x
2x45lbs x 20

DB Plié Squat / hanging knee raise 20x
2x50lbs x 20

Note: Felt better doing plié squat holding DB than having a BB on the back.

BB Hip Thrust (bench) / seated heavy band hip abdct
155lbs x 10
155 x 12
185 x 8 (singles last 2)
185 x 10 (singles last 2)

Note: BB Hip Thrust on the bench so I couldn't go too heavy without compromising my form. Medium rep range still good enough to get butt burn.

Cable standing One leg Curl / various lunges
15.5x15@each/ side lunges 25lbsx12@each
17.5x15@each / bodyweight deficit reverse lunge 12@each
20.5x15@each / side lunges 25lbsx12@each
22.5x15@each

Cable Side Hip Abduction
1x15.5lbsx15@each

Cable Back Kick
1x 20.5lbs x 12@each

10 min run/walk on a track field

Glutes & Legs Workout

Mobility Warm Up

BB Sumo Deadlift / hanging knee raise 15x
95lbs x 8- warm up
95lbs x 10 - warm up
105 x 8
105 x 8

BB Back Squat
75lbs x 10
80lbs x 10
80 x 9

BB Hip Thrust (4 risers)
185 x 12
205 x 10
235 x 8
235 x 8

Side Step Up (4 risers)- hold 2 weight plates
2x5lbs x 15@each

BB RDL
75lbs x 12
85 lbs x 10
85lbs x 10

Lying Leg Curl
60lbs x 12 / Bulgarian Split Squat (Bodyweight) 12@each
70lbsx 12 (60lbs last 3) / Walking Lunges 25lbsx20
70x12 (60 last 6) / DB Side Lunges (hold 2 DBs) 10lbs x 12@each

Glutes & Legs

Mobility Warm Up

BB Plié Squat
Bodyweight x 20-warm up
3x45lbs x 20

BB Hip Thrust (5 risers) / Seated heavy Band Hip Abdct
185 x 12 / 20
205 x 10 - singles last 2 / 25
205 x10 -nonstop / 25
205 x 12- singles last 2 / 30

Push ups
13 / 10 / 10

Seated One Leg Curl
3x30lbs x 12@each

DB Side Lunges (hold 2 DB 12.5lbs@each)
2x12.5lbs x 12@each

DB Side Step Up (4 risers- hold 1 DB)
2x12.5lbs x 12@each

Cable Side Hip Abdct / Cable Back Kick
2x15.5lbsx15@each / 2x15.5lbsx15@each

Cable standing One Leg Curl
15.5lbs x 15@each
20.5lbs x 15@each

Glutes & Legs

Mobility Warm Up

BB Deadlift
95lbs x 12- warm up
105lbs x 12 - warm up set
120lbs x 10
125lbs x 8

BB Front Squat
65lbs x 10 (could push to 12-15) - get groove in set
80lbs x 11 - still had 1-2 reps left in tank
80lbs x 10- had 1 rep left

BB Hip Thrust (3 risers) / side thick band walk
185lbs x 15
235lbs x 12
250lbs x 10

BB Rack Pull - need to get a full extension on the top
75lbs x 15
95lbs x 12
95lbs x 12

Lying Leg Curl / lunge variation
65lbsx 12 (moved down to 62.5 last 2) / Bulgarian Split Squat 12@each
62.5lbsx12 / Bulgarian Split Squat 12@each
62.5lbs x 12 / Weight Plate Side Lunges 10lbsx15@each
62.5lbs x 12 (moved down to 60 last 3) / Weight Plate Side Lunges 10lbsx15@each

Side Step Up (4 risers)
15@each
10lbs x12@each (hold 1 plate)

One Leg 45° Hyper Ext
1x15@each

Kettlebell BOLT competition preparation + Glutes & Legs

This AM was tough. The gym was so humid and hot and that was another challenge. Kettlebell practice went ok but then the Legs workout felt draggy as it progressed towards the end.
Nonetheless still got a good workout.

Another 90s-100s today.

Mobility & KB Warm Up

KB Workout
2 rounds
1' Heavy Double KB Swing 12kg (20-30reps)
1' KB Half Snatch (L) 10kg (12-15)
1' KB Half Snatch (R) 10kg (12-15)
1' KB Double Jerk 8kg (12-15)
1' rest

Glutes & Legs

BB Plié Squat (back style)
3x45lbs x 20

BB Hip Thrust (5 risers)
205lbs x 10- warm up set- hard
205x10
205x12
185x20 - did 11-4-2-3

KB Suitcase Deadlift (KB Each side)
35lbs x 12
44lbs x 10
44lbs x 12

Bodyweight Deficit Rev Lunge (2 risers)
2x12@each

Double DB RDL (DB@each hand)
3x30lbs x 15

DB side Lunges
20lbsx12@each

GHR
2x12

Glutes & Legs

It's VERY hot here..I think it's around mid 90s and possibly 100s in some area! Plus humid! Ugh, hate this weather. Makes me sweaty even though I'm just sitting down and not doing much. More frequent cold shower for me ..haha.

Here's today's Glutes & Legs workout. All great. Had a some panic attack when I got home and found out I lost my iPhone. drove back to the gym and thank goodness someone was kind enough to give it to the lost/found front desk so I got my phone back. PHEW!!

Mobility Warm Up

BB Sumo Deadlift
115lbs x 10
120lbs x 8
120lbs x 8

Note: Deadlift wasn't the greatest today. Felt not too strong and didn't get into the groove until the last set.

BB Back Squat
75lbs x 12
80lbs x 10
80lbs x 10- hard last 2

Note: This one feels good and i think I didn't lean too much forward. I had some video for first 2 sets.

BB Hip Thrust (3 risers) -heavy / thick band side walk
235lbs x 10 - singles last 2
235lbs x 10- singles last 2
235lbs x 12- singles last 3-4

BB RDL / push up
75lbs x 12 / 10
80lbs x 12 / 10
80lbs x 12/10

Weighted Side Step Up (3 risers) -hold 2 weight plates
2x5lbsx15@each

BB Reverse Lunge
55lbs x 12@each

Lying Ham Curl
60lbs x 15 / side lunges w 2 plates 5lbsx12@each
60x12 / side lunges w 2 plates 5lbsx12@each
60x12

Cable Side Hip Abdct
2x15.5lbsx15@each

Cable back kick
15.5lbsx15@each

Kettlebell BOLT prep + Glutes and Legs

Mobility Warm up
Figure of 8
One Arm kb swing
Bent Over Rear Delt Raise with light weights
Glute activation

10' KB Half Snatch (8kg & 10kg)
8kg 1st 20 reps
The rest 10kg (switching every 5)
136 reps total

BB Hip Thrust (5 risers) / standing band side hip abdct 20@each
185lbs x 12 - activation
235lbs x 10
235x 10
235 x 12- singles last 2

KB Suitcase Deadlift (KB@each)
35lbs x 12
44lbs x 10
44lbs x 10

KB Plié Squat
3 x 35lbs x 15

One KB One Leg RDL (hold opposite side)
3x30lbs x12@each

1 KB Side Lunges
2x20lbs x 12

2 KB Walking Lunges
2x15lbs x20

GHR
3x15

Glutes & Legs

Mobility Warm Up at home

BB Deadlift
95lbsx 10- warm up
125lbs x 8
125 x 8
125 x 8

BB Front Squat
75lbs x 10
80lbs x 9
80lbs x 8

BB Hip Thrust (3 risers)
225lbs x 10
225 x 10
225 x 12

BB RDL
80lbs x 12
85lbs x 10
85lbs x 10

Lying Leg Curl / weight plate Side Lunges
3x60lbs x 12 / 3x10lbsx12@each

Weighted 45° Hyper Ext
25lbs x 20

10 min KB One Arm Half Snatch training + Glutes & Legs

Since I'm preparing for my first BOLT Competition in November 15, 2014, I will be adding another kettlebell day into my workout routine. Tuesday will be my 2nd kettlebell day of the week, before I start my Glutes and Legs workout.

Mobility Warm up
KB One Arm Swing

10 min KB One Arm Half Snatch (OAHS)
Used 8kg (18 lbs)
167 reps total
No putting KB down
Switched hands every 10 reps

BB Hip Thrust-5 risers / X band walk (medium band)
205lbs x 12 - singles last 2 /20@each
235x 8 / 20@each
235 x 8 - singles / 20@each
235 x 10 - singles last 2 /20@each

KB Suitcase Deadlift (KB@each)
25lbs x 12
30lbs x 12
35lbs x 12

KB Plié Squat
3x40lbs x 12

BB RDL
85lbs x 8
85x8
85x10

Bodyweight side Step up
2x15@each

1 DB Side Lunges
2x20lbs x 12@each

Glute Ham Raise (GHR)
15
12
12