Advanced 6 Week Leg & Glute Workout

By purchasing this product you agree that you have been released by a Dr. to perform physical activities.

Seller is not responsible for injuries that may occur during any workouts.

Please consult a Dr. if pain or injury occurs.

This workout is for ADVANCED weight lifters. If you are feeling uncomfortable during any , take a break, lower your weight and use proper discretion to avoid injury.

Proper form is KEY. If you cannot do an exercise with proper form you need to LOWER the weight. Never sacrifice form for weight.

Weight used is at users discretion. Do not use a weight that causes pain or discomfort. Add weight gradually as long as you can do so safely.

A warm-up is always necessary before beginning any physical activity. You should perform a warm-up of at least 5-10 minute before beginning this exercise program.

Just as you should warm-up you should always cool-down and stretch. Be sure to stretch for at least 10-15 minutes after every workout to prevent injury.

Be sure to drink enough water prior to, during and after workout is complete.

It is recommended to eat prior to and after workout.

Please be sure to wear proper clothing and shoes to prevent injury.

This workout is designed o help you increase muscle and lose fat. However, a proper diet is also essential to seeing results.

Make sure that you are getting enough sleep, 8-10 hours is recommended.

Should you have any questions please feel free to reach out at [email protected]

6 Week Leg/Glute Workout

Weeks 1 & 2

Tuesday

Curtsy to Side Lunge (10 reps each leg) Superset Kettlebell Plie Jumps around the world 4X (3 plie squat jumps around to left, 3 back, 4 times) : 4 Sets

Superset ALL Sumo Squats on elevated platform (place feet on 2 benches, etc.) (8-10 reps) into Side to Side Kettlebell Shuffles (20 reps) into Banded Squat/Jump Heel Claps

Reverse Cable Pull-Through Superset Weighted Front/Back Lunges (10 reps) : 4 Sets

Walking Lunges (10 reps each side) Superset Butt Pulses on Bench (20 reps) : 4 Sets

Burnout – Banded Side to Side Shuffle Run (Band on thighs) Superset Banded Butt Taps (Band on ankles) (30 reps)

Thursday

Leg Press (8-10 Reps) Superset Kettlebell Squat Jumps (20 reps) : 4 Sets

Deep Squat (8-10 reps) Superset Squat Jump w/ plate to floor (15-20 reps) : 4 Sets

Smith Machine Alternating Reverse Lunges (8-10 reps each leg) Superset Smith Machine Jump Squat (15 reps) : 4 Sets

Leg Extension Singles (8-10 reps), Drop weight in Half Doubles (AMRAP) : 4 Sets

Saturday

Abductor (Hold Out 3 seconds, release) (8-10 reps) Superset Weighted Front/Back Hop Squat : 4 Sets

Adductor (Hold in 3 seconds, release) (8-10 reps) Superset Weighted Lunge Jumps (15- 20 reps) : 4 Sets

Hamstring Curl Singles (8-10 reps), Drop weight in Half, Doubles (AMRAP) : 4 Sets

Single Led Straight Legged Superset Weighted 180 degrees Jump Squats : 4 Sets

6 Week Leg/Glute Workout

Weeks 3 & 4

Tuesday

Superset ALL using dumbbell – Straight Legged Deadlift, Step-Up Right then Left, Deep Squat (10 reps, no break) After 10 immediately into one leg on bench holding dumbbell and hop over bench back and forth (20 reps) : 4 Sets

Barbell Squats – Right, Center, Left, Center (8 reps each side) Superset Bench Butt Pulse (20 reps) : 4 Sets

On Bench using cable Straight Legged Deadlift (8-10 reps) Superset Squat Jump w/ cable (15-20 reps) : 4 Sets

Using Bench w/ barbell - Single Legged Side Step-Up and Raise opposite leg out to side (10 reps) Superset Barbell through the legs staggered-stance squat (8-10 reps) : 4 Sets

Thursday

Single Legged , Drop weight Superset Double Legged Leg Press (8-10 reps) : 4 Sets

Hamstring Fall-Out (8-10 reps) Superset Box Jumps AMRAP : 4 Sets

Single Legged Straight Legged Deadlift w/ cable Superset Good Mornings (8-10 reps each) : 4 Sets

Hamstring Ball Pull-Ins Superset Tuck Jump (15-20 reps each) : 4 Sets

Saturday

Hip Thrust (Banded & Weighted) Superset Bent Over Cable Kickbacks (8-10 reps each) : 4 Sets

Hyperextensions Superset Ducks Walks w/ squat/jump at the back (8-10 reps each) : 4 Sets

Cable Side Squat Superset Single Leg Cable Hamstring Curl (8-10 reps each) : 4 Sets

Step-Up to backward Lunge (8-10 reps) Superset One-Legged GetUp on Bench (8-10 reps) : 4 Sets

6 Week Leg/Glute Workout

Weeks 5 & 6

Tuesday

Smith Machine Single-Legged Straight Legged Deadlift (8-10 reps) Superset Incline Bench Prone Leg Raises w/ 20 pulses at the end of the set (15-20 reps) : 4 Sets

Deep Squat to Good Morning (8-10 reps) : 4 Sets

Forward/Backward Lunge (8-10 reps) Superset Weighted Alternating Lunge Jumps (20 reps) : 4 Sets

Weighted Wall-Sits (1 minute) Superset Up/Down Bench Runs (AMRAP) : 4 Sets

Thursday

Weighted Forward Lunge, Side Lunge, Backward Lunge (8-10 reps) immediately followed by Banded side Lunge (10-12 reps) , switch sides & repeat : 3 Sets

Front Squat (8-10 reps) Superset Plate Side Raise (10-12 reps) : 4 Sets

Leg Extension (8-10 reps) Superset Weighted Frog Jumps Out & Back (10 reps) : 4 Sets

Close stance squat halfway down, down, halfway up, up Superset Close Stance Jump Squat : 4 Sets

Saturday

Curtsy Lunge to Side Lunge (10 reps each leg) Superset Kettlebell Plie Squat Jumps around the world 4X (3 plie squat jumps around to left, 3 back, 4 times) : 4 Sets

Superset ALL using dumbbell – Straight Legged Deadlift, Step-Up Right then Left, Deep Squat (10 reps, no break) After 10 immediately into one leg on bench holding dumbbell and hop over bench back and forth (20 reps) : 4 Sets

Hamstring Curl Doubles (8-10 reps) Superset Singled Straight Legged Deadlift (8-10 reps): 4 Sets

Leg Extension Singles (8-10 reps), Drop weight in half Superset Extension Doubles (AMRAP) : 4 Sets