Free Glute Program Week 2

Free Glute Program Week 2- Workout 1 
Barbell Squat- Normal Stance
add weight every set and go back down in pyramid format
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 10 reps
1 set x 12 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Press- Wide Stance
Place feet on very edge of the platform; increase weight each set
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc)
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Thigh Abductor
sit with back against seat butt lifted slightly, push legs apart with heels
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press
keep same weight throughout all sets
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Walking Lunges w/ Dumbbells
Keep same weight throughout all sets; hold dumbbells at the sides of your body
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
Rest between each set is 30-45 seconds.
Curtsey Lunges
you will need a weighted bar and you step back and to the side, like a curtsey
1 set x 10 reps ( per leg)

1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl
start off light weight until you become stronger
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Calf Raises- Sitting
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Cable kick backs burn out on each leg until failure. When you do these make
sure when you kick back you squeeze your booty! Keeping core tight.
Post Workout: Bicycle for 15 minutes, 30 second sprint 45 second rest. Stretch 45 minutes after
workout.
Week 2 - Workout 2
Barbell Squat- Normal Stance
add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Squat- Wide Stance
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Deadlift- Sumo Stance
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps. This stance is wide with
toes pointed somewhat outward. I suggest wearing pants because you may cut leg on barbell.
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.

Glute Kick-Back using prone Leg-Curl Machine
go as heavy as possible keeping a neutral spine
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Reverse Hack Squat
Start off light to get rhythm down; add weight each set
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc) Add weight on each set
1 set x 10 reps
1 set x 8 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press
add weight each set
1 set x 10 reps
1 set x 8 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Wall sit for 5 minutes. if you stop you can only rest for 30-45 seconds.
Post Workout: Stair-master for 8 minutes. Stretch 15 minutes after workout.

 Week 2 - Workout 3
Barbell Squat- Normal Stance
legs shoulder length apart; add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Single leg Deadlift with Barbell
Start out using smith machine than progress to using free weights
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)

1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 15 reps (drop weight; per leg)
Rest between each set is 30-45 seconds.
Reverse Hack Squat
Start off light to get rhythm down; add weight each set
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single Leg Hack Squat
Keep same weight throughout exercise; one foot forward your back leg is there for support only and at no time
should you be pushing with the back leg
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Leg Press
Light weight/keep same weight throughout all sets last set no weight at all
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
Leg Press Pulses
you will be vertical on platform; pushing on through heels. You will feel this only in your booty; you will need to find
weight that is not too light and not too heavy.
1 set x 20 reps
1 set x 20 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc) keep same weight
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl
Keep same weight throughout exercise
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg extension
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps

1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Cable kick backs burn out on each leg until failure. When you do these make
sure when you kick back you squeeze your booty! Keeping core tight.
Post Workout: Bicycle for 15 minutes, 30 second sprint 45 second rest. Stretch 45 minutes after
workout.
Week 2- HIIT Workout
You will need stopwatch; 5 rounds, 20 seconds on, 15 second rest
- Jab cross front ( right)
- Jab cross front (left)
- Jumping Jacks
- Sumo Squats