All About Those Glutes

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Program Introduction: 

Get ready to set those Gluteus Maximus muscles on FIRE!  This leg workout is All About Those Glutes.  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.    


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
 Hack Squat Machine  S1 – 15r
S2 – 12r
S3 – 10r
S4 – 8r
S5 – 15r
 5  For each set increase your weight. Pay close attention to tempo, final set, drop to the same weight you used in set 1. If you don’t have this at the gym perform a smith machine squat.  

4/2/2

4 Lower

2 Hold at the Bottom

2 Stand

 80-90s Btw Sets
 Barbell Lunges  

S1- 12r
S2 -10r
S3 -10r
S4 – 8r

 4 Each step gets 1 count. Increase weight for each set. This should be something that challenges you, but something you can control as well.   2/0/2
2 Step Out
2 Return
No Holds
 80 to 90s Btw Sets
 Single Leg Press (Leg Press Machine)  Warm Up – 10r
S1 – 15r
S2 – 12r
S3 – 10r
S4 – 10r
5 Total  Perform a warmup set with 2 legs and then perform the remainder of the sets with one leg. Increase weight for each set where you can safely do so. Set 4 use the same as s3.  4/2/2
4 Lower
2 Hold at the Bottom
2 Stand
 80-90s Btw Sets
Cable Pull Throughs S1 – 12r
S2 – 10r
S3 – 8r
S4 – 6r
4 Increase weight with each set. Really feel the glutes SQUEEZE when you come up to the standing position. 2/0/2/1
2 Lower
2 Stand
1 Hold at top
60-80s Btw Sets

Super Set #1

Barbell Floor Lying Hip Bridge S1 – 15r
S2 – 12r
S3 – 10r
3 Go with a moderate weight for this one. Increase weight at for each set. 2/1/3
2 Up
1 Hold
3 Lower
No Rest
Plie DB Squat S1 – 12r
S2 – 10r
S3 – 10r
You can stand on a raised surface to get a really deep squat. Increase weight from S1 to s2. Same weight for s3 as S2. Focus on working every muscle fiber, not so much on heavy weights. 2/0/2
2 Down
2 Up
No holds
60s then repeat for number of sets.

Super Set #2

DB Deadlift S1 – 12r
S2 – 10r
S3 – 10r
3 You may bend/soften your knees slightly if you find that there is too much pressure on the lower back. Increase weight from s1 to s2, same weight for s3 as s2. Focus on hams and squeezing glutes.

4/0/1

4 Lower

No Hold

1 Stand

No Rest
DB Walking Lunge 20 Reps Total.
Each step gets a count.
Use a weight you can control that is more on the heavier side. Your own tempo 60-80s Btw Sets

 

 

 

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.  

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