Two of the most common by-products of an intense workout, soreness and nervous system fatigue, can be avoided with this intuitive workout for the lower body.
Instead of deadlifts, squats and lunges, think, “glute focused exercises with maximum burn.”
Here’s the workout, exercises and the details of each one
1️⃣ Reverse hypers: do these with intent on squeezing hard. High reps and high squeeze. Can add a band on ankles for hip extension AND abduction. 3 sets of 15-20 reps. Rest 60s.
2️⃣ Side lying hip thrust: add the sandbag or band, and really focus on squeezing forward and up at the same time. Great for outer 🍑. 3 sets of 10-15 reps (depends on bodyweight or band).
3️⃣ Back extensions on GHD or 45 degree: These can request lower back as the glutes get tired, so focus on ONLY hip extension and not going too high with your upper back (rounding from the shoulders helps). 3 sets of 8-15 reps.
4️⃣ Feet elevated kettlebell sumo deadlifts: so this is a drop set, but instead of changing the weight, you’ll change the height as the set continues. Do 6 reps at 12” box, then 6 at 6” then 6 at floor height. That’s one round – do 3! Box height will vary (can start with 1 blue, then 1 green, then floor). Back still stays flat! Push the knees out. 3 sets of the drop set, and 60-90s rest after each round.
4️⃣ Forward high step with @trxtraining assist: super important to lean forward to keep hip as primary worker (quad and knee want to help but don’t let them). Make sure you’re using your hands to hold and balance laterally, but only that. Don’t let the TRX help pull you up! Very little time spent on the ground. 3 sets of 10-15 reps. 60-90s rest.
5️⃣NEW: wall rear foot elevated split deadlift: push into the wall, rotate from the torso and reach back and down with the hip and hand. Go slow! These are effective at medium reps and a challenging weight. Try 3 sets of 8-10 reps with 3-4 seconds on the down and 1 second back up.
6️⃣ dumbbell glute bridge: as a finisher of an exercise this works such a great part of the 🍑 – right below the belt. Roll into the position to safely get the dumbbell on your lap. Try 3 sets of 15, 20, 25 or even more reps. Have a band? Add that just below the knees.