It’s been some time now that I’ve been wanting to share some of my personal workout routines.
Let’s just say that, by far, this one has been my favorite. This workout is a variation from a leg/glute workout plan by trainer and Glute Guru, Bret Contreras. I must warn you!, this workout is definitely not for the faint of heart, but if you’re up for the challenge- get ready!
But, before I go onto the workout details, I feel a big need to explain in more detail why this program has been my favorite so far.
You see, my legs grow quickly. They get bulky really, really, fast..and not in the good way. But guess what doesn’t grow proportionately to my legs?? My butt. My tushy, derriere, booty, butaay, glutes, whatever you want to call it, does not grow no matter how hard I was hitting my compound leg movements. There lies my frustration. I can do a thousand lunges, squats, deadlifts and nothing, nada! You see for most, the great majority that is, doing compound movements such as the infamous full squat, produce great, wait, not great, FANTASTIC results in the tushy area. But NOT me…ahhh damn you genetics!!
Ok I have to say that alongside this great workout, sprinting and stair running has definitely changed the shape of my legs and butt. Ever seen a sprinter’s lower body? Makes me say wanna say (with my index finer held high, of course), “Yep, I’ll take 1 of those to go, please.” Losing body fat will make that booty and legs pop on its own. But, it’s also a great idea to help shape them with a good workout plan.
The following is a variation of a program by Bret Contreras. I say variation because some of the exercises are out of sequence, didn’t use all of the exercises he uses/I added some, my reps/sets are different and I improvised using the machines that are in my gym.
Since I’ve been on this plan, I’ve noticed major results in my posterior-chain (erector spinae group, hamstrings and glutes). I suggest to take a before workout picture of a side butt shot, and then one right after you complete this workout. You are sure to see a good pump!
I’m also going to include the weights I use just to give you an idea. BUT, keep in mind that you must cater to your own needs. Your weights are going to be different than mine. For example, in Full Squats the heaviest I can safely and with proper form, perform is around 80#, which is not a lot, but it’s a lot for me. Remember is not about EGO. It’s about doing ’em right! So be SMART and challenge yourself!!
Oh, oh, oh…do some dynamic stretching beforehand! Stretch out those hamstrings and quads really well!
Without further ado:
A.) Full Squats: 6-8 reps x 5-6 sets (75# and may drop 5-10# throughout) 30 sec rest
B.) Hex-Bar Deadlift (my very favorite contraption ever!!) 4-6 reps x 5-6 sets (150-160#) 30sec rest
C.) Dumbbell High Step-Ups (I use this one) 12-15 per leg x 4-5 sets (10-12#) 30-45sec rest
D.) Weighted Hip Thrusts: 12-15reps x 5-6 sets (30-35 #) 30 sec rest
E.) Cable Single Legged Kick-Backs: 12-15 reps per leg x 5-6 sets (30-40#) 30 sec rest
F.) Weighted 45° Back Extension: 10-12 reps x 4-5 sets (25# plate) 30 sec rest
G.) Weighted Hip Bridges 8-10 reps x 4 sets (40-45#) 30sec rest
F.) Hip Abduction “Bad Girl Machine”: 12-15 reps x 3 sets (50#) 30sec rest
Now that you’ve successfully completed this awesome workout, go dip your lower body into some iced water! just kiddin’.. No, but, seriously you should, if you’re brave enough, you’re gonna need it!
Ice bath or not, you should definitely foam roll soon after and about 4-5 hours after that. Foam roll, foam roll, foam roll.
p.s. Please don’t hate if you can’t sit on the toilet for the next 3 days