Exercise Library (Workout 2)

Single Leg Glute Bridge

Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, crossing your foot over the opposite knee. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause, squeeze the working glute muscle and then return to the starting position.

Plank & Leg Lift:

Get into a push-up position on the floor, and bend the elbows at 90° and have the weight in your forearms, as you maintain a straight line with your body slowly raise one leg at a time and hold at the top and lower back down.

Side Plank & Leg Lift:

Lay on your side with your feet together and one forearm below your shoulder, raise the hips until your body is in a straight line then slowly raise the top leg and hold. Repeat on the opposite side.

Goblet Squats:

Squat down between your legs until your hamstrings are close to your calves, keeping your chest and head up and your back straight. When you get to the bottom, hold the position for 2 counts and come back up. Repeat for the desired number of repetitions.

Cable Glute kick-backs

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Or place your feet in the fabric handle if no cuff is available. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Leg Extensions:
Select your desired level of resistance on the weight stack and insert the pin. Adjust the seat position so that your knees are directly in line with the axis of the machine. Place your shins behind the pad at the base of the machine. Lift the pad by extending your legs. Tense your quadriceps at the top of the movement. Hold the contraction, squeezing your quads for 1-2 seconds. Slowly lower your feet back to the starting position and repeat for the desired number of repetitions. Breathe out as your lift the pad and breathe in as you lower it back to the start position.
Reverse Lunges:
Stand holding a pair of dumbbells at your sides, with your feet aligned up with your knee and hip joints. Make sure you have at least a few feet of clearance behind you. Start with your chest out, head up, and a slight bend in your knees. Step backward with your right leg, landing on the ball of the foot, then bend both knees to lower yourself to the floor. Make sure to step back far enough so your front knee is behind the toes at the bottom of the movement. When your front thigh is parallel with the floor, extend your knees and hips to stand back up to the start position. Alternate legs with each rep.

Side Lunge

Side lunges allow you to work your hips, glutes and thighs slightly differently than traditional squats and lunges while still targeting the major muscles of the lower body. ake a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one.

Kettlebell Swings:

Squat down, grip the kettlebell with palms facing you then stand tall and as you keep the arms long and loose squeeze the shoulders blades together and engage your core. Soften knees, shift body weight into heels, and drive through heels, explode through hips to send weight swinging upward from quads. Aim for chest height, with arms extended.