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 & 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 + 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 + 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

20 minute countdown walk/sprint

20 min walk/sprint HIIT

9 sets various light glute activations

20 minute countdown walk/sprint

A great way to start off my Hump Day!

30 min countdown walk/sprint HIIT

10 minute warm up walk

20 minute walk/sprint HIIT

20 minute HIIT sprinting

Set timer 20 minute countdown and sprint as much as I could with adequate rest in between. rinse and repeat. I didn't count how many rounds I got.

Glutes & Legs Workout

Today I felt super pumped! Just like how I feel on my Tuesday Glutes and Legs workout.

I added a bit weight for deadlift, 100 for 10 reps for my last set! Didn't feel super wiped out. Usually on Saturdays I always feel wiped out after deadlifting.

Hip Thrust- using 5 risers- awesome. I got up to 135lbs and didn't feel a single quad burn nor inner thighs. I suspect last time I didn't position my back correctly. Either way today's workout was great.

I managed to do 10 min HIIT sprinting 30/30 in the end.

10 min dynamic & activation warm up

BB Deadlift
75lbs x 15- warm up
85lbs x 15- warm up
95lbs x 12
95lbs x 10
95lbs x 12
100lbs x 10!!

Note: overall felt pump!

BB Hip Thrust- 5 risers/ heavy band seated hip Abdct -30x
95lbs x 20 - good glute activation
125lbs x 12 - hold top- paused last 3
125lbs x 15- hold top
135lbsx 15- hold top - first 12 bb not touching floor

I'm LOVING this combo! Totally butt burn and pump the entire time!

BB Back Squat
70lbs x 12- ok weight
70lbs x 13 - paused last 2
70lbs x 12- paused last 2
75lbs x 10- hard last 2

DB Rev Lunge & back Leg Lift (hold 2 DBs)
3x 12lbs x 12@each - left leg had less balance

BB RDL
3x65lbsx15

Butt Blaster
2x60lbsx15@each
70lbs x 15@each - new weight!

Finisher:
10 min intv HIIT sprint run
30/30 - 10 rounds

Note: overall today's workout felt strong & pumped

Back, Biceps and HIIT Skipping/Sprinting

Wide Grip Negative Pull up practice

BB Pendlay Row / band side walk or monster walk
45x15- warm up
55x10
60x 10
65x8
70 x 6
70 x 6

DB One Arm Row
2x20lbsx15@each- practice moves
4x25lbsx10@each/ band standing hip abdct 3x20@each

Question: A guy told me that I shouldn't arch my back when doing One Arm DB Row- esp since I am not wearing any lifting belt - need to keep my back in neutral or kinda more hunch??? Thoughts? I usually keep my back arch just like how I do Deadlift.

Wide Lat Pulldown
45lbsx8
3x45lbsx6/ knee hugs 3x20

Seated Cable Row/ side crunch
27.5lbs x 10 - hard last 2 reps
3x27.5lbs x 8- hard last 2 reps / 3x15@each

Close Grip Pull up practice

DB Biceps Curls
10lbs x 10
3x10lbs x 8- right arm almost fail at last rep

DB Hammer Curl
3x10lbs x8 - arms were fatigue twds last rep- didn't get full ROM

20 min HIIT high knees skips/sprinting (1 min hard/ 30 sec easy -14 rounds)