Glute Domination

GLUTE DOMINATION – LEG DAY

 

This workout will test the limits of your yoga pants lol  All jokes aside, this is a tough session with lots of intensifiers across the board.  If you perform the movements according the details I have written for each, you should be walking funny for a few days! As always you will see a MountainDog influence in my programming.  Feel free to hit the DOWNLOAD MEDIA button to save this workout right to your phone , computer, tablet or whatever else you kids use these days lmao.  Tag me on social media @teddygrams84 and lets flex those hard earned gains!

 

Warm up

If you have a hip circle, I want you to perform 25 seated clamshells with your hands on your hips / upper glutes to make sure we are feeling them.  Rest 60 seconds, then lay on a bench as if you were pressing and perform another 25 clamshells in that position.  Let’s activate the glutes and mentally connect before we get going.

 

1/ Hip thrusts

Work your way up doing sets of 10 reps until you reach a weight that’s a very difficult 10.  Rest pause style every rep, so come up and contract HARD then lower the weight down and pause for a second.  We will count the last 3 sets.

3 sets of 10 reps

 

2/ Lying hamstring curls

1 large drop set here after a few warm ups.  Do 2-3 warm ups until we find a weight that’s a HARD set of 10 reps, then drop the weight and do 10 more, then drop again and do 10 more.  So its 1 set of 30 reps (you can rest 10-15 seconds between drops) Stretch your hamstring for 30 seconds after you are done here. Can be one at a time.

1 massive drop set

 

3/ Dumbbell Bulgarian split squats

Let’s use a weight pretty quickly that’s tough for 10 reps.  Lean your torso forward on these to get a good stretch in the glutes.  2 sets of 10 reps, at the end of both sets I want you to pause at midway point – hold that position for 15 seconds.

2 sets of 10 w/ 15 sec iso-hold

4/ Barbell Romanian deadlift  

We are going to be increasing the load for 3 sets of 12, 10 and 8 reps.  Remember this is a hip hinge movement, so push your glutes back to the wall behind and only use an active range of motion.  Ladies, using quarters instead of plates is usually a good idea for most.  I want a 3 second count on the eccentric and 3 second count on the concentric for every rep.

3 sets of 12,10,8

 

 

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