Legs & Glutes Power - Gym
Focus on building lower body strength and core stability through heavy compound movements and functional rotations. This session aims to increase power in the glutes and legs while maintaining a rigid, protected spine.
Warmup
(3)Treadmill Walk
Walk at a brisk pace with a slight incline to increase heart rate and blood flow to the legs.
Standing Leg Swings
Hold onto a rack for balance and swing one leg forward and backward, then side to side. Repeat on both legs.
Bodyweight Hip Thrusts
Lean back against a bench and drive hips toward the ceiling to activate the glutes before adding weight.
Main Workout
(6)Barbell Back Squat
Place bar on upper traps, feet shoulder-width apart. Sit back into a squat keeping chest up, then drive through heels to stand.
Barbell Romanian Deadlift
Hinge at the hips with a slight knee bend, lowering the bar along your shins until you feel a stretch in the hamstrings.
Dumbbell Walking Lunges
Step forward into a lunge, ensuring both knees reach 90-degree angles. Alternate legs as you move forward.
Leg Press
Position feet high on the platform to emphasize glutes. Lower the platform slowly and press up without locking your knees.
Hanging Leg Raises
Hang from a pull-up bar and use your core to lift your legs to hip height without swinging. Lower slowly.
Cable Woodchoppers
Set cable to shoulder height. Pull the handle across your body in a diagonal downward motion, rotating your torso and pivoting your back foot.
Cooldown
(3)Seated Pigeon Stretch
Sit on a bench, cross one ankle over the opposite knee, and lean forward slightly to stretch the glutes.
Standing Quad Stretch
Bring your heel to your glute and hold your ankle, keeping your knees together and chest upright.
Child's Pose
Kneel on the floor, sit back on your heels, and reach your arms forward to stretch the lower back.