All About Those Glutes 2

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Program Introduction:

Get ready to set those Gluteus Maximus muscles on FIRE!  This leg workout is All About Those Glutes, and this is part 2 in our series, so be sure to check out part one! Some tips to get the most out of this workout.  Take your time and perform the exercises to the specified tempo.  Make sure to squeeze those glute muscles to really activate them during the exercises.  As always make sure to lift challenging weights to maximize your Gluteus potential.  Here at Roxstar Fitness we’re All About Those Glutes!!

 


 

Before beginning this program you must read the following Disclaimer and Terms of Use.

 

You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.

 

You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

 

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.

 

The Training Program: If you aren’t familiar with the following moves, we suggest you check out Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

 

Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure).


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
Straight Sets
Barbell Plie Squat

S1 – 15r

S2 – 12r

S3 – 10r

S4  – 8r

S5 – 15r

5

Watch your tempo 3 down 2 hold squat 1 Stand.

Increase weight from sets 1 to 4, s5 use the same weight as s2 and rep out.

3/2/1 80-90s
Good Mornings

S1- 12r

S2 -10r

S3 -10r

S4 – 8r

4 Increase weight for s2, s3 same weight as s2, s4 increase from set 3. 2/0/2  80-90s
Floor Glute Ham Raises

S1 – 12r

S2 – 15r

S3 – 20r

S4 – 25r

4
No partner? Stick the feet under a bench or anything that can hold the legs.
2/0/2 80-90s
Super Set#1
Barbell Hip Bridge

S1 – 15r

S2 – 12r

S3 – 10r

3 You may use a towel across your lap if you find the bar to be uncomfortable 3/0/1/1 None
Lying Flutter Kicks

S1 – 20r

S2 – 30r

S3 – 40r

Each side gets one count for each kick.

 2/0/2 60s
Super Set #2
KB Lunge Pass Through

S1 – 10r

S2 – 12r

S3 – 15r

3

Your own tempo but keep it quick.

Perform one side, then the other for ONE single rep. So, count 1/1, 2/2, 3/3, etc.

Count it every other step.

Your own tempo but keep it quick None
Tuck Jump

S1 – 10r

S2 – 10r

S3 – 12r

3   Explosive 60s
Super Set #2
Butt Blaster Machine (Single Leg Glute Ext)

S1 – 12r

S2 – 10r

S3 – 8r

3

Perform one side, then the other for ONE full set. Increase weight with each set.

Your own tempo but keep it quick

None  
Stability Ball Leg Curls

S1 – 15r

S2 – 20r

S3 – 25r

3

 

 2/0/2 60s

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.  

One reply on “All About Those Glutes 2

  • Holly Prentice

    Roxie, this is the only workout I could access without being prompted to join. Wondering if there are anymore unlocked workouts available or just glutes. The others I clicked on said members only “oops!” Thanks!

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