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This is a two day beginner leg program that stresses the glutes but can also double as a descent overall leg workout as well.
As a result of the increased sitting (8+ hours/day) that the majority of Americans do, the glute muscle can be basically "shut off." Time time wake up and strengthen your glutes and legs for that matter. This 2-day routine is a good start.
Prior to each leg workout session:
Spend time rolling out your legs & glutes on a foam roller. If you have access to a massage gun like a Thera-gun or Hyperice product, spend a few minutes working your glutes too.
Leg Program:
Day 1
Warm-up for 5:00 on a Bike or whatever cardio you have access to. Four out of first five exercises require bodyweight only. Total workout time is about 54-minutes.
Day 2
Warm-up, after foam rolling, on a stair machine for 5:00. Next up, superset between Bridge and Flutter Kicks, followed by three other great exercises. Workout time about 35-minutes.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Stationary Bike
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0x0 reps • 300s |
rest: 30s
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Glute Kickback
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3x10 reps |
rest: 30s
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Reverse Hyper on Flat Bench
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3x10 reps |
rest: 30s
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Barbell Hip Thrust
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3x10 reps |
rest: 60s
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Single Leg Push-Off
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3x6 reps |
rest: 60s
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One Leg Bodyweight Squat
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunges
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3x10 reps |
rest: 60s
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Dumbbell Step Ups
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3x8 reps |
rest: 60s
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Step Machine
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0x0 reps • 300s |
rest: 30s
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Bridge
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3x10 reps • 30s |
rest: 15s
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Flutter Kick
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3x0 reps • 30s |
rest: 30s
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Reverse Hyper on Flat Bench
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4x8 reps |
rest: 30s
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Kettlebell One Legged Deadlift
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4x8 reps |
rest: 60s
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Dumbbell Rear Lunge
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4x8 reps |
rest: 60s
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