Glutes & Legs

Mobility Warm Up

BB Hip Thrust (5 risers) - 3 sec pause rep/seated heavy band abduction
185lbs x 12 - reg rep warm up /20
205lbs x 10 / 20
205lbs x 8 -less resting at bottom/ 20
205lbs x 10 (singles last 4) / 20

Note: First time trying pause rep on every reps - so I did iso hold for about 3 secs on each rep until I reach 8-10 (trying to reach 10 at least). Very burning and got that butt pump.

DB Plié Squat
3x40lbs x 15

Leg Press (weight @each side)
100lbs x 20
100lbs x 15- very hard
100lbs x 15- hard last 2-3 reps

Cable Standing Leg Curl
3x17.5lbsx15@each

Bodyweight Side Step Up (3 risers) - focused on glute medius tension
3x15@each

Note: I focused keeping tension on my side glutes and I could see how my knees weren't collapsing inward. I'll try taking a video next time, with just bodyweight.

One DB Single Leg RDL (hold DB on same side as the standing leg)
3x35lbsx12@each

Lying Leg Curl
60lbs x 15
60lbs x 12
60lbs x 12

Cable Standing Hip Abduction
2x15.5lbs x 12@each

Cable Standing Back Kick
2x15.5lbsx15@each

Glutes & Legs

Mobility Warm Up

BB Sumo Deadlift / side hip abdct + pullup practice
115lbs x 10
120lbs x 10 (paused aft 8)
120lbs x 10 (singles last 3)

BB Front Squat / RKC plank
75lbs x 10 / 20 breaths
80lbs x 8 / 20 breaths
80lbs x 8 / 20 breaths

BB Hip Thrust (3 risers) / side band walk 20@each side
205lbs x 12
225lbs x 12
225lbs x 12

2 DB RDL (DB @each) /1 DB Side Lunges
3x35lbs x 15 /3x 12@each

Leg Ext
3x65lbsx12

Weighted 45° Hyper Ext
3x25lbsx15

Glutes & Legs

Mobility Warm up
Band American Deadlift
Stability ball one Leg glute bridge
Stability ball hamstring curl
Fire hydrant circle
One Leg Hip Thrust

One leg lying ham curl
20x15
25x15
30x10

BB Hip thrust (on a low platform-maybe equal to 2 aerobic risers) / heavy band standing hip abct 20@each
135lbsx 20 - warm up
205x15
225x 12
235lbs x 12
235 x 12
235 x 12

BB Back Squat / 15-20 V up abs
55lbs x 15
65lbs x 12 - below parallel
70lbs x 12 - below parallel
70lbs x 11- below parallel -hard last rep

Leg Press (weight @each side) / bike abs 20
3x120lbs x 10

BB RDL
60lbs x 15
2x70lbs x 15

One Leg Ext
3x25lbsx12@each

45° one Leg Hyper Ext
1x20@each
10 extra rep on right side

Glutes & Legs

Hip Thrust was quite tough in the beginning until I got my mind and body connection going!

Apparently 80lbs is my current 8 rep max Front Squat. I feel I could keep my form better with Front Squat than Back Squat.

BB Sumo Deadlift
65lbs x 12 - warm up
100lbs x 12 - warm up
120lbs x 12
125lbs x 10 - left grip weaker last 2 reps
130lbs x 8







BB Front Squat
65lbs x 12 - warm up
75lbs x 10- hard last 2 reps
80lbs x 8- bar positioning on left was a bit off
80lbs x 8 - better set - hard last 2 reps



BB Hip Thrust 5 risers/ seated double band hip abdct 20x
165lbs x 12
205lbs x 12
225lbs x 10
205lbs x 15 (pause rep last 3 reps)

Lying ham curl /1 DB Bulg SS on ham curl pad
60lbs x 15 / 12.55lbs x 12@each
60lbsx 13/ 15lbs x 15@each
60lbs x 12 / 15lbs x 12@each

Cable Hip Rotation - first time trying just for finisher
2x12.5lbs x20@each

Glutes & Legs

I didn't feel too energetic, nor in a mood of doing anything heavy so I kept things lighter with more reps. Not in the mood of doing any BB Squats either so did Plié Squat holding 1 DB horizontally. Totally quads and butt burner!

Mobility Warm up

One DB Plié Squat / One leg hip thrust on bench 12-15@each
20lbs x 15 - warm up
40lbs x 15 - warm up
55lbs x 12
65lbs x 12

BB Hip Thrust on bench / Seated heavy band Hip Abduction 20-30x
155lbs x 12
185lbs x 10
205lbs x 8 - hard set
165lbs x 13- started felt on hammies & adductors

Note: BB Hip Thrust on a bench is harder as I can't get my butt touching the floor without feeling a bit too uncomfortable.

Leg Press (weight @each side)
100lbs x 12
110lbs x 12 - hard set struggled last 2 reps
120 lbs x 10

One DB One Leg RDL / One DB Side Lunges
35lbs x 15@each / 20lbs x 15@each
45lbs x 12@each / 25lbs x12@each
45lbs x 12@each / 25lbsx12@each

Lying Leg Curl
65lbs x 12
65lbs x 12 ( used 60lbs last 5 reps)
60lbs x 12

Glutes & Legs (burnout med rep/heavy)

BB Deadlift
100lbs x 12 - warm up
120lbs x 12 - warm up
125lbs x 12
125lbs x 8- hard - felt form might erode if pushed more



BB Back Squat
55lbs x 12 - warm up
65lbs x 12 - warm up
85lbs x 12
90lbs x 10- hard still had 1-2 reps in tank





BB Hip Thrust 5 risers/ side heavy band walk 15@each between sets
205lbs x 12
215lbs x 12
225lbs x 10
205lbs x 13



BB RDL / Weighted Bulg SS (weight @each side)
80lbs x 15 / 5lbs x 12@each
85lbs x 12 / 5lbs x 12@each
85lbs x 12 / 5lbs x 12@each

Lying Leg Curl
60lbs x 15
60lbs x 12
60lbs x 12

Glutes & Legs

Mobility & bodyweight warm up

Lying Leg Curl
50lbs x 15
55lbs x 12
60lbs x 12

BB Front Squat / DB RDL
55lbs x 17 / 40lbs x 15 - warm up
75lbs x 12 / 40lbs x 15
80lbs x 10 / 60lbs x 15
85lbs x 8 / 80lbs x 15 (40lbs@ each hand)

BB Hip Thrust (3 risers) / standing heavy band hip abdc 30x
205lbs x 15
225lbs x 12
235lbs x 12
195lbs x 20 - hard last 5 reps

One Leg Press (weight @each side)
No weight x 15@each - testing
5lbs x 15@each
10lbs x 12@each
10lbs x 12@each

Note: felt a lot on ham/butt- right leg felt a bit burn above knee cap/tip of quad

Machine assisted pullup (started less assistance to more)
25lbs x 5 --> 45lbs x 7 (12 reps)
25lbs x 6 --> 45lbs x 8 (13 reps)
45lbs x 12 - straight pump up set

Glutes & Legs

Various Mobility Warm up

Laying Leg Curl (warm up)
3x50lbsx15

BB Deadlift
100 x 15 warm up
120 x 8
120 x 8

BB Front Squat / plank knee tuck
45lbs x 12 activation
80lbs x 8/ 20 total
80lbs x 9 / 30 total

Various glute activation

BB Hip Thrust on 5 risers/ seated heavy band hip abduction 20-30
155 x 12
165 x 12
185 x 8
185 x 10- 4 singles

BB RDL / Weighted Bulg Split Squat
3x80lbs x 12 / 3x10lbs x 12@each

Weighted 45° Hyper Ext
2x25lbs x 20

Glutes & Legs

Front squat:
Felt strong! I could do 2 sets of 10 now - with the depth like I did in the video.

Plate Loaded Squat Press
Is this the same machine as Leg Press? Both other Leg Press machines were being used so this was the only one left.

Various Mobility Warm up

BB Front Squat / Elbow side Plank Walk
45lbs x 12 warm up
80lbs x 10 / 20@each
80lbs x 8 /10@each
80lbs x 10 / 10@each

BB Hip Thrust on bench / seated heavy band hip abdct 20-30
135 x 12 - activation
155 x 10
165 x 8
155 x 10
145 x 12 -
135 x 15 - singles last 5

Plate Loaded Squat Press (weight on @each side)
75lbs x 12
80lbs x 12
85 lbs x 12

Lying Leg Curl / Bulgarian Split Squat
55lbs x 15 / 12@each
55x 12 / 12@each
55 x 12 / 12@each

Weighted 45° Hyper Ext
2x25lbs x 20

Glutes & Legs

Today's workout wasn't too snazzy. My right foot (see attached picture) felt some sharp pain when I did the deadlift or whenever I tried to shift most of my weight to the right or pressing my entire foot on the ground, which was most proponent when doing the deadlift.

Once in a while, I do feel it when I walk or stepping using my right foot or whenever I shift most of my weight there.

Hip Thrust - OK. I was going to do pyramid but then I started having cramps so no pyramid.

And I wasn't dare enough to do squats so no squatting and focused more on hammies and lunges.

My stomach was eating up itself since I woke up. I thought it got a bit better after I had 1 Tbsp coconut oil upon waking up with my hot tea but then in the middle of workout it started out again. Usually it felt better after I had whey but not today. Stomach felt better and not eating itself after I had my solid fat/protein meal 30 minutes later.

Oh well overall today's workout was quite light for lower body.


Various Mobility Warm up

BB Deadlift / standing side hip abdct 20@each
45lbs x 15 - mobility warm up
95lbs x 12- warm up
120 x 8 - base right foot felt hurt when pushing it down
110 x 8 - had to stop- bottom right foot felt pain when shifting weight on

BB Hip Thrust on 5 risers /seated heavy band hip abdct 20-30
135 x 12 - activation
3x165lbs x 10

BB RDL / Plate Rev Lunge
3x75lbsx12 / 3x25lbs x 15@each

Laying Leg Curl
3x55lbs x 12 (moved down to 52.5lbs last 3 reps 3rd set)

Leg Extension
1x60lbs x 15
2x65lbs x 12

Glutes & Legs

Various Mobility Warm up

BB Deadlift / standing side hip abduction 20@each
45lbs x 15 - mobility warm up
95lbs x 12- warm up
120 x 8
120 x 9 - HARD last rep
120 x 8

BB Front Squat / OH Situp (Get up and slowly coming down while holding a weight plate overhead)
45lbs x 10 - activation set
75lbs x 10 /10lbs x10
80lbs x 8- hard! / 10x10
80lbs x 8 / 10x10

BB Hip Thrust on bench (hold top ) /seated heavy band hip abduction 20-30
135 x 12 - activation
3x165 x 8 - singles

Plate Walking Lunges / Plate single leg RDL
3x25lbs x 20 / 3x25lbs x 12@each

45° Single Leg Hyper Ext
3x15@each

Seated Leg Curl
2x55lbsx12

Glutes & Legs

I'm giving my upper left back another rest today so no Deadlifts or lifting any heavy stuff horizontally. I should be ok by Tuesday, hopefully.

Warm up
Mobility drill
Bw squat

BB Hip Thrust (bench) / band abduction
2x135 x 12 - warm up
2x155lbs x 10
2x165lbs x 8

Bench was totally harder but I focused on the full ROM - so I let the BB plates touched the ground before I lifted up with my hips. Obviously couldn't go too heavy - even with 165lbs - I started to feel my quads and inner thighs to get burn towards the end of last 3 reps, which means I started to lose tension on my butt. I think I'll try using bench from now on and work my weight up from here again.


BB Back Squat / 30 breath plank hold
80lbs x 10
80 x 8 -hard last 2 reps
80 x 10

BW Bulgarian Split Squat
3x12-15@each

Single Standing Leg Press on pullup machine / one Leg RDL (hold 1 plate)
3x60lbsx12 @each / 3x25lbs x 12@each

All Leg Press machines were in use so I had to improvise using the Machine assisted pull up to do a single leg press (standing)

Lying Leg Curl
3x55lbs x 12 ( moved down 50lbs last 3 reps 3rd set)

One Leg 45° Hyper Ext
3x15@each

Glutes & Legs

Warm up
Mobility drill
Bw squat
Mobility glute activation

BB Hip Thrust (5 risers) - iso hold last rep seated heavy band hip abdct 20-25x
135 x 15 warm up
165 x 12
185 x 10
205 x 8
185 x 10
165 x 12
135 x 20 - finisher

Focused on full ROM- butt touching ground

BB Back Squat / V up hold 20 -30 breaths
3x80lbs x 8 - paused bottom - heavy sets!

BW Bulgarian Split Squat/ side plank hold
3x12@each /3x20-30 breaths @each

Leg Press (feet shoulder width-toes pointed straight fwd)
70lbs x 15- light
80lbs x 12- heavy
80lbs x 12 - heavy

Lying Leg Curl
4x55lbs x 12 (last set moved down to 52.5-50lbs)

Leg Extension / BW One Leg RDL
60lbs x 15-light / 15@each
3x65lbs x 12-good weight /15@each

One Leg 45° Hyper Ext
3x15@each

Glutes & Legs Workout

Warm up
Spin bike
Mobility drill
Bw squat

BB Reverse Lunge & back leg lift (back style)
55lbs x 12@each -warm up-leg lift
65lbs x 10@each-leg lift
70lbs x 10@each - no leg lift

BB Deadlift
105lbs x 10 - felt tough today
110lbs x 8- tough - mini break by 5th rep
110lbs x 8
110x 10 - pushed last 2

Note: stop go method

BB Back Squat / 20 breath plank hold
80lbs x 10
80 x 10 - hard last 2 reps
80 x 10

BB RDL
4x80lbs x 12- challenging grip on left

Bodyweight Feet & Shoulder elevated one leg hip thrust (used 5 risers & feet on bar across squat rack) hold top/ seated heavy band hip abdct 20x
4x15@each - super butt burn

Lying Leg Curl
50lbs x 14- felt light
60lbs-50lbs x 12 (down weight aft 6)- 60 still to heavy to get 12
50lbs x 12
50lbs x 12

Leg Extension
60lbs x 12
65lbs x 12
65lbs x 12

Stability Ball Leg Curl / Stability Ball Glute Bridge Superset
4x 12 / 4x12

Glutes & Legs Workout

Deadlift: I got to 110lbs for 8-10 reps!

Warm up
Mobility drill
Bw squat

BB Deadlift / side band hip abdct 20@each
95x12 warm up
105lbs x 10
110lbs x 8
110lbs x 8
110lbs x 8 - hard last rep
Note: stop n go method

BB Split Squat (Back style)
60lbs x 12@each - easy
65lbs x 12@each- not too hard
70lbs x 10@each -ok

BB Back Squat / 20 breath plank hold
80lbs x 10 - pushed last 2 reps
80x 9 - hard last rep
80 x 10- hard last 2 reps

BW Feet & Shoulder elevated one leg hip thrust (used 5 risers & feet on bar across squat rack) hold top/ seated heavy band hip abdct 20x
15@each
20@each
15@each - super butt burn

BB RDL
75lbs x 15 - focused on hammies
80lbs x 10- challenging grip on left
80lbs x 10
80lbs x 10

Lying Leg Curl
4x50lbs x 12

Leg Ext
3x65lbs x 12 - burn last 2-3 reps

Glutes & Legs Workout

Deadlift:
Felt super good but I think I'll stick to 105 for now until I could get all 3 sets of 10 without much gassing out esp towards end of 2 reps. I used stop and go method which helped me to reset and get my set up.

BB Reverse Lunge & Back Leg Lift:
I am surprised I could add more weight and still maintained stability. I think I got better maintaining stability.

BB Front Squat:
Still hard to get at least 8 reps with 80lbs. Will stay on this weight for a while.

BB Hip Thrust:
205lbs was hard!

Seated Leg Curl:
I tried it just for a change from Lying Leg Curl. Felt a lot easier and could do more weights.

Warm up
Walking to gym
Jumping jack
Various mobility drill
Bw squat
Floor to ceiling hamstring stretch

BB Deadlift / side band hip abdct 20@each
75x12 warm up
95x12 warm up
105lbs x 10
105lbs x 10
105lbs x 10

Note: stop n go method

BB Rev Lunge & Back Leg Lift (Back style)
55lbs x 10@each -easy/ok
60lbs x 12@each - ok - not too hard
65lbs x 10@each - good weight - not too hard

BB Front Squat/ plank hold (20 breaths)
80lbs x 8
80lbs x9- pushed last rep
80lbs x 8 - hard set

Mobility glute activation

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
185lbs x 12 - activation set
205lbs x 8 - slow
205x 7 - hard
205 x 8 - hard
165lbs x 20- singles last 3-5 reps - butt burning /some quads burn twds the end reps

Seated Leg Curl
55lbs-60? x 15- ok weight (50lbs weight + 2 rubber weights)
55-60x15
65lbs x 12 - decent
65lbs x 12

Leg Ext / DB RDL (DB each hand)
3x55-60x12/3x30lbsx12

45° One Leg Hyper Extension
15@each - tired!

Glutes & Legs Workout

Warm up
Skipping on turf
Mobility drill
Bw rev lunge & back leg lift
Kb Swing

BB Deadlift / x band walk 20@each
85x12 warm up
100lbs x 10
105lbs x 10
105lbs x 10
Note: stop n go method

BB Split Squat (back style)
60lbs x 12@each - easy
65lbs x 10@each - good weight - not too hard
70lbs x 8@each - right front felt stronger

BB Front Squat/ plank hold
3x80lbs x 8 - heavy

Mobility glute activation

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
165lbs x 12 - activation set
185lbs x 10
195lbs x 10 - singles
205lbs x 8 - singles
165lbs x 12 - very tired!

Note: HP was very mentally challenging esp as it got heavier

Stability Ball Leg Curl
4x15

DB RDL (db each hand)
4x30lbs x15

Back Ext 20x

Glutes & Legs

Did heavy Hip Thrust too and finished with my starting weight and pushed all the way close to 20reps. Good butt burn.

Deadlift still felt challenging, even with 100lbs! Always raised up my heart rate after each set. So I'll keep doing with 100lbs until I felt it gets easier.

Warm up
0.3miles walk
Mobility drill
BW Rev lunge & back leg lift

BB Deadlift / standing side hip abdct 20@each
65lbs x 15 warm up
85x12 warm up
3x100 x 10
Note: stop n go method

BB Rev Lunge & Back Leg Up (back style)
55lbs x 10@each - front right leg had more balance
55lbs x 12@each
55lbs x 12@each

BB Front Squat/ donkey kick 20x
80lbs x 8 - heavy
80lbs x 6 - heavy
80lbs x 7 - pushed last rep

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
165lbs x 12
185lbs x 10
195lbs x 10
205lbs x 8
165lbs x 18- singles last 5 reps

Leg Ext / DB RDL (DB each hand)
3x60lbsx12 / 3x30lbs x15

Lying Leg Curl
3x45lbs x 12

45° Single Leg Hyper Ext
3x15@each

Glutes and Legs

Lying Leg curl
10lbsx 15
3x10lbs x 12

Hip Thrust (pyramid) - hold top / seated heavy band abdct 20-30- hold
145x 15
165 x 12
185 x 10
205 x 8
185 x 10
165 x 12
145 x 15
135 x 20- singles last 5

BB Split Squat (back style)
3x55lbsx10@each - quads still feel tight

BB Back Squat
80lbs x 8- heavy!- feet a bit too narrow
80lbs x 8 - better set w feet shoulder width
80 x 8
80 x 10!!- singles last 2

One Leg BB RDL
4x45lbs x 12@each

Leg Press
70lbs x 15
2x85lbs x 12

Back Ext
4x15

Glutes & Legs

Warm up
0.3miles walk
Bw squat 30x
Mobility drill

BB Deadlift / standing side hip abdct 20@each
85x12 warm up
3x100 x 10
Note: stop n go method

BB Split Squat (back style)
65lbs x 10@each - right quad felt sore & tight when on rear position-lowered weights next 2 sets
55lbs x 12@each
55lbs x 12@each

BB Back Squat / donkey kick 20x
75lbs x 12
80lbsx 8- hard last 2 reps
80lbs x

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
3x175 x 12
155x20- butt torture (singles after 15)

BB RDL
3x85lbs x 10
75lbs x 15

Leg Curl
45lbsx 15
45x12
45 x 12 - last rep half ROM
45 x 13

45° Single Leg Hyper Ext
2x15@each