Sequoia Glutes & Core Workout

Want to strengthen your glutes and core? Try this workout by our Athlete, Sequoia Stewart

Sequoia glute and core workout is powered by LEGACY Pre Workout Energy - Lemonade Crush and her gym fit of choice is the Rapid Bra in White / Flamingo paired with our Signature Scrunch Bike Shorts in Flamingo

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Workout Instructions

A. Barbell Hip Thrust
4 sets (different tempo each set), 

Set 1: 5 reps 2220 tempo + 5 reps no tempo

Set 2: 5 reps 2320 tempo + 5 reps no tempo 

Set 3: 5 reps no tempo + 5 pulse reps 

Set 4: 5 reps no tempo + 5 pulse reps + 10 sec hold at the end 


- Maintain a tight core throughout the entire movement, think about keeping your ribs and hips together

- Play around with your foot placement and find where you feel it most in your glutes, this will be slightly different for everyone


B1. Reverse Deficit Lunges
3 sets, 8 reps each side 

B2. Heavy Banded Side Walks
3 sets, 30 reps 


- Lunges: 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. 


C1. Hip Dominant Straddle Squat
3 sets, 15 reps 

C2. Step Up
3 sets, 5 reps  


- Straddle squat: this is a mix between an RDL and a squat. You want to think about pushing your hips backwards like you do in an RDL, whilst also driving your knees outwards throughout the entire movement. Control the eccentric and power up hard on the concentric phase 

- Step ups: 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 

D. Core Circuit 

D1. Reverse Crunches
3 sets, 20 reps

D2. Weighted Stability Ball Crunch
3 sets, 15 reps  

D3. Bird Dogs
3 sets, 20 reps  


- Perform each exercise one after another with minimal rest in between

- Reverse crunches: pull your hips towards your ribs and drive your hips towards the ceiling, control the movement on the way down, do not bring your legs too low. Aim to keep a neutral spine.