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NB: Note that within the exercise library I performed a very large volume of exercises all in one filming session so I was not using heavy weights but focusing on demonstrating the correct form that I want to see.

WEEK 5+6 – WORKOUT 1

1 Smith Machine Sumo Squat (With Band)

2 Smith Machine Glute Isolation Lunges

3 Glute Pushdown (Assisted Chin Machine)

4A Machine Glute Abductor (Elevated)

4B Machine Glute Adductor

5 Cable Dead Lift

6 Kneeling Cable Kick Up 

WEEK 5+6 – WORKOUT 2

1A – Single Leg Seated Squat Press

1B – High, Wide Banded Squat Press

2A – Lying Hamstring Curl OUTER

2B – Lying Hamstring Curl INNER

3A – Bottom Half Stiff Leg Deadlift (Barbell)

3B – Dumbbell Glute Thruster

4A – Bench Step Ups

4B – Bench Booty Reverse Hypers (Lying on Bench)

WEEK 5+6 – WORKOUT 3

1 – Seated Squat Press (With Band)

2A- Elevated Machine Abductor

2B – Reverse Machine Abductor

3A – Cable Pulsing Squat

3B – Glute Ham Raises

4A – ISOMETRIC Hypers for GLUTES (With Plate)

4B – Single Leg Glute Bridges


          

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