Christmas Eve Workout - Glutes and Legs

BB Glute Bridge/ Band Hip Abduction
2x115lbsx20 - warm up
145lbsx12 - hold on top
165x10 - hold on top
175x 10- hold on top
185x8
185x8

BB Front Squat
60x 10
3x65x8- hard set esp last 2 reps

BB Split Squat (back load)
50lbs x 12@each
3x55lbs x 10@each - mod weight good for balancing

BB RDL
3x65lbs x12

Side Lunges (hold 1 plate)
3x10lbsx15@each

Leg Extension
50lbs x 12 - burn last 2 reps
55lbs x 10 - burn last 2
60lbs x 10- burn last 2
65lbs x 10 - very hard last 2

Lying Hamstring Curl
3x30lbs x 12 - trying to get the setup right

Seated Band Hip Abdct
3x30-40 reps

Hyper Extension
bodyweight x 20
3x10lbsx20

Glutes & Legs

BB Glute Bridge (w side lying or standing hip abduction btwn sets)
45x30 warm up
2x115x20 warm up
145x15- hold
155x10 hold
165 x 10 hold
175x 10 - hold

BB Back Squat
45x15-easy
50x15 - easy
3x55x12- moderate

BB Reverse Lunge (switching btwn front & back loaded @each set)
3x45x12@each - ok -focused on balancing

Note: back load feels more balance but still getting used to it

BB RDL
45x15- easy
3x55x15 - mod weight to get form

Leg Ext (cybex-30lbs+3 sm weights)
45lbs x 15
2x45x12- very hard last 2 reps

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

BB Glute Bridge / hip abdct 30@each
115lbs x 20 warm up
125x 15 (hold) warm up
145 x 12 (hold)
3x155 x 10 (tough)

DB Goblet Squat
35lbs x 15
40lbs x 15
40 x 15

DB One Leg RDL (hold a bench - hold 1 DB)
3x35lbs x 15 @each

DB side Lunges (hold 1 DB)
3x15lbs x 15@each

Leg Ext (Life fitness machine- set A #1)
3x40lbs x 15 - hard last 5 reps

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 & 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