Tuesday

LOWER

+ CARDIO (at the beginning or end of your workout) — 15-20 minutes on treadmill — incline walking (level 10 minimum) with a speed no lower than 2

Hip Thrust

3 sets x 10-12 reps

  • Sit on the floor with your upper back against a bench and the barbell positioned securely across your hips.

  • Plant your feet flat on the floor about hip-width apart, with your shins nearly vertical at the top of the movement.

  • Brace your core and keep your ribs down as you drive through your heels to lift your hips.

  • Squeeze your glutes at the top until your torso is parallel to the floor, avoiding over-arching your lower back.

  • Lower your hips with control and repeat, maintaining tension in your glutes throughout.

RDL

3 sets x 10-12 reps

  • Hold a dumbbell in each hand with your arms hanging in front of your thighs, palms facing your body.

  • Stand with feet about hip-width apart and a slight bend in your knees.

  • Brace your core and hinge at the hips, pushing them back while keeping your spine neutral and chest tall.

  • Lower the dumbbells close to your legs until you feel a stretch in your hamstrings.

  • Drive your hips forward to stand back up, squeezing your glutes at the top without leaning back or locking your knees.

Walking Lunges

3 sets of 10 steps

  • Hold a dumbbell in each hand at your sides, standing tall with your core engaged.

  • Step forward with one leg and lower your body until both knees are bent, with your front thigh close to parallel to the floor and your back knee hovering just above the ground.

  • Keep your chest upright and your front knee tracking in line with your toes.

  • Press through the heel of your front foot to step forward into the next lunge, maintaining balance and control throughout the movement.

Kettlebell Romanian Split

3 sets x 10 each leg

  • Hold a kettlebell in one or both hands, positioned in front of your working leg.

  • Take a staggered stance with most of your weight on the front foot and the back foot lightly supporting for balance.

  • Keep a slight bend in your front knee, brace your core, and hinge at the hips while keeping your spine neutral.

  • Lower the kettlebell toward the floor as your hips move back, feeling the stretch in the hamstrings of the front leg.

  • Drive through the front heel to return to standing, squeezing your glutes at the top and maintaining balance and control throughout the movement.

Deficit Reverse Lunge

3 sets x 10 each leg

  • Stand tall on an elevated platform or plate with your feet hip-width apart and core braced.

  • Step one foot straight back off the platform and lower into a lunge, allowing your front knee to bend while keeping your front heel planted.

  • Lower your back knee toward the floor with control, maintaining an upright chest and neutral spine.

  • Press through the heel of your front foot to return to standing on the platform, keeping your knee tracking in line with your toes and avoiding momentum.

Hip Abductors

3 sets x 10-12 reps

  • Sit on the machine with your back against the pad and feet placed securely on the footrests.

  • Adjust the pads so they rest comfortably against the outside of your knees or thighs.

  • Brace your core as you press your knees outward against the pads.

  • Your torso can stay upright, or you can place both hands on the sides of the machine and lean slightly into it for support as you press out.

  • Pause briefly at the open position while squeezing your glutes, then return to the starting position with control, avoiding momentum.