Workout of the Day Sat Aug 14th 2021

Main focus today is GLUTES! This mix of lunges, wall balls, and hip thrusts should leave you feeling some kind of way at the end… As in.. Looking in the mirror every hour so to check how much better your glutes look 😉

This is slightly different version a big time favorite from last month.

*Hip Thrust Details:
Looking for 30-50 reps on the hip thrust, so choose the weight accordingly. It definitely should not be so light, that you go unbroken for 3min. straight. But not so heavy, where you can only do like 5 at a time. Quick sets of 10-15 is perfect. Try and pause at the top of each rep for 1sec. to really focus on those glutes!

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Rest 90sec. Between Stations

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Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 60-80 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

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DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8

Single DB Skull Crushers:
https://www.youtube.com/watch?v=X5Zc1trq4sM

Deficit Single Leg DB Calf Raises:
https://www.youtube.com/watch?v=1orsTuEvD88