It’s funny, whenever I don’t feel like going to the gym is when I have the best workouts. Today was one of those days.
My off season goal is to, of course, build on what I already have and continue to carve out these glutes and hams – my weaknesses.
I threw this together in my head after shift, while I was driving (and trying to talk myself out of going) to the gym. I try to incorporate a lot of unilateral work into my training to ensure I don’t cheat reps with my dominant side taking over in bilateral movements. I use a weight that’s heavy enough to make me work, but ensures every rep is a clean one, with no cheating. Also, the constant pace of the giant set keeps my heart elevated!
WARNING: it’s not easy, and had me a sweaty shaky mess afterwards – I’ll definitely make this one part of my rotation!
Here’s what I did:
Complete 4 to 5 rounds of each set without rest between exercises. 2 minutes rest between rounds.
- 5 minutes stair master (good working pace)
- 10 reps lying leg raise, lifting my legs off the pad on the curl
- 10 reps dumbbell DB Sumo Squat
- 20 walking lunges with heavy barbell
- 10 reps/leg Bulgarian Split Squat Hops
- 10 reps/leg glute machine
- 10 reps/leg Hack Squat Step Ups
Rest 2 minutes, then get back on that stair master!
(Follow the links highlighted above for video of these exercises)
Dumbell Sumo Squat: Take a wide stance, keep your back straight and toes pointed out. Drop into the squat while holding a dumbbell in front of you. Pause on the transition, squeeze your glutes and push upwards, driving your heels into the ground. Keep your chest out, back straight, and continue squeezing your glutes throughout the movement. Be careful not to dip your butt under you in the squat.
Bulgarian Split Squat Hops: Balance on one leg, with your opposite foot elevated behind you on a bench or platform. Drop down into the lunge then forcefully drive upwards through your heel and glutes. Try to get as high as you can. By leaning forward slightly you will place more emphasis on your quads. Standing more upright will place more focus on your glutes – play with angles, but listen to your body and be mindful of your limitations. Keep your core tight throughout.
Hack Squat Step Ups: Keep your core tight and drive up through your heel as you step up. Start with a lighter weight until you get a feel for the exercise and build the weight from there! The range of movement is pretty steep in my video. This can be reduced by placing a small step in front of the hack platform.