Weight Training Legs and Glutes

Weight Training Workout 4

This weight training Legs and Glutes workout was designed to help you build muscular strength and improve muscular aesthetics in the lower body by combining dumbbell training and calisthenics. This workout includes four different exercises that will challenge your lower body. If your goal is to build strength, follow the strength training protocol or if your goal is to improve muscular aesthetics, follow the muscular hypertrophy protocol. Follow each protocol for 4-6 weeks and then change the training protocol to prevent a plateau.

Who's This For?

Suitable for all levels

Weight Training Legs and Glutes Benefits:

Improve muscular strength and muscular aesthetics

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a weight training workout at least 3-4x/week.

Training Equipment:

Dumbbells

Plyo Box or Elevated Surface at Hip Height

Strength Training Workout Details:

Complete 1-6 repetitions | 2-6 sets | rest 2-5 minutes between each set.

Muscular Hypertrophy Training Workout Details:

Complete 6-12 repetitions | 3-6 sets | rest 60-90 sec. between each set.

Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.

Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.

Weight Training Legs and Glutes

Exercise 1: Split Squats

Exercise 2: Hip Bridges

Exercise 3: Laying Hamstring Curls

Exercise 4: Fire Hydrants

Exercise Alternatives:

If regression is required or equipment is limited, below are some alternative exercises:

Split Squats > Static Lunges

Training Notes:

• Utilize heavy to medium weight for hypertrophy training and heavy weight for strength training goals.

• Follow the specific tempo count provided for each weight training goal.

• Hypertrophy tempo includes a 3 second concentric phase, 1 second hold at the peak and a 2 second eccentric phase.

• Strength training tempo includes a 1 second concentric phase, 0 second hold at the peak and a 2 second eccentric phase.

  
  

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.