Workout Instructions
A1: Box Squat
4 sets, 15, 10, 8, 8 reps (4:2:1:0)
90 sec rest between each set
B1: Hip Thrusts
4 sets, 12 reps (3:0:4:1)
90 sec rest between each set
Cues
- Legs at 90 degrees
- Spine neutral/Chin tucked
- Big breath in, tight core and then driving up to top position (full contraction)
B2: Goblet Squat
4 sets, 15 reps (3:0:3:1)
90 sec rest between each set
Cues
- Core braced
- Hold weight close to your body
- Feet hip/shoulder width apart
C1: Seated Leg Curl
4 sets, 15 reps (3:0:4:1)
90 sec rest between each set
D1: Cable Step Ups
4 sets, 15 reps (3:2:3:2)
90 sec rest between each set
Cues
- Have a slight lean forward to make the movement a more glute dominant step up. Aim to have more hip bend rather than knee bend. Drive through your heel, squeeze your glute to initiate the movement and CONTROL the movement on the way down. Aim to use as minimal effort from your back leg as possible, You want all of your weight in your front working foot
D2: Walking Dumbbell Lunges
4 sets, 15 reps (3:2:3:2)
90 sec rest between each set
Cues
- Aim to get your back knee all the way to the ground, drive hard through your front heel to engage your glute more. Drive your hip forward and squeeze your glute at the top of the movement.
