Legs:
-smith machine squats (4×20 – 1 warm up set, 3 work sets)
-smith machine leg press (3×15 – pictured)
-seated leg curls (3×20)
-superset with dumbbell walking lunges (3×15 – 15 each leg)
-stiff legged single leg deadlifts with dumbbell (3×20 – 20 each leg)
-superset with jump squats
Cardio
-15 min inlined walking (incline 10.0+ & a slower speed to focus on activating those glutes with every step)
TRAINING TIP THURSDAY: The smith machine leg press is a very unique leg press, and when done correctly can be great for targeting those glutes. I suggest doing this movement only when you have someone to assist you with it as racking and unracking the bar proves a bit challenging. Position the bench underneath the smith machine so that your hips align with the bar. Have someone help you unrack the bar and complete the movement, bringing the bar as low as you can. After completing several reps, have someone help you again to rack the bar.
Not to ask a stupid question what is that pink thing? Is it like a pedometer?
Not a stupid question 🙂 It's my Polar heart rate monitor – gives HR readings & burned calories! It's great; I love it! I wrote more about it on the post on my top 10 fitness gadgets!