Merry Glutemas

Merry Glutemas

STRENGTH

1. Dumbbell hip thrust

3 x 10-12

Rest 60-90 seconds

2. 1-racked split squat

3 x 6-8 RL

Rest 30-60 seconds between sides

3A. Heels elevated goblet 1.5 squats

3 x 8-10

3B. Single leg bridge with foot on wall

3 x 8-10 RL

Rest 60 seconds

4. Dumbbell good mornings

2-3 x 15-20

Rest 60 seconds 

IF TIME CARDIO AND CORE FINISHER:

Perform each cardio move for 60 seconds, then do the core exercise for active recovery between intervals. Do each pairing 4x total.

Pair #1:

• Skater hops – 60 seconds
• Side plank with hip abductions – 10-15 RL

Pair #2:

• Run up and down stairs or high knees – 60 seconds
• Dead bug holds from isometric bridge – 5-6 breaths RL