MTRW: Tight Glutes

Hi Guys,

How is your rear view? I hope you agree that while working on your front it is as important to work on your back. And that includes, of course, the glutes. So here is a glute workout to get you those shapely buns. And yes guys, these is not just for the ladies.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Smith Machine Single Leg Squat – Left Leg
  • Plyometric Bounding*

Superset 2:

  • Smith Machine Single Leg Squat – Right Leg
  • Zigzag Hops*

Superset 3:

  • Walking Backward Lunge
  • Lateral Barrier Jumps*

Superset 4:

  • Plie with a Barbell
  • Lateral High Hops*

Superset 5:

  • Low Pulley Leg Kickback
  • Box Drill*

Superset 6:

  • Standing Calf Raises
  • Box Jumps

Abs Bonus Round:

3 sets of each exercise | 20-25 reps

  • Bench Legs Pull-in
  • Cable Crunches

Exercise Breakdown:

Plyometric Bounding: Jog into the start of the drill for forward momentum. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward. Repeat with other leg and arm. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Zig Zag Hops: Stand to the left of an agility ladder or similar object approximately 1-2 feet away. Forcefully push off both feet and land the on the other side of the ladder. Repeat and land feet back on the other side, continue repeating and so on down the ladder. Do not “double hop” upon each landing and keep ground contact time to a minimum.

Lateral Barrier Jumps: Stand with feet slightly wider than hip-width apart with right side of body facing the barrier. Hop to the right using both feet over the barrier. Jump back to the start point. Repeat according to the prescribed number of repetitions.

Lateral High Hops: Stand to left side of box and place right foot on top of box. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height. Land with opposite foot onto box. Repeat with the other foot. Repeat according to prescribed number of repetitions.

Box Drill: Mark out a square with cones. Place a cone in the center. This is the starting position. Jump bilaterally to every cone and then jump back to the center. Repeat for every four cones.

Stretch and enjoy your post-workout snack.

Svetlana

Esse Libere Fitness – Free To Be Fit

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