Glute Smash (Leg Day)
Have you ever done a focused leg workout that is still isolating the FUCK out of your glutes?
This session will "pre-exhaust" the glutes and really fire them up from the beginning to the end in order to squeeze every last drop of juice from your booty lemon 🍋
This is ADVANCED, so modify with less volume (2-3 sets instead) if you need.
Don't go to failure if you are not prepared to sit gingerly for a few days after this one 😈
Glute activation is still essential before this workout, and make sure to build up slowly to your maximum working weight for reps!
- High reps mean 15-20+
- Heavy means failure around 8-12 reps
// = Supersets
Warmup (general cardio and/or mini yoga flow recommended first)
- Supine Hip Bridge - 2 sets
- Lateral Tube Walk - 2 sets
- Single-Leg RDL (no weight) 2 sets each leg
Working Sets (5 sets of each of the following)
- Weighted Hip Bridges (heavy)
- Back Squats (heavy) // Weighted Hip Bridges (high rep)
- Back Squats (high rep) // Single-Leg RDL (8-15 reps each)
- Hip Bridges (high rep) // Step-Back Lunges (or walking) (high rep)