Exercise 5
Standing Kick Backs: Start this exercise with a
small-sized resistance band.
Intensity of resistance is your choice, but be mindful
not to go too heavy as this will activate your lower back.
Stand on one end of the band and place the other end
around your opposite ankle. Stand against a surface
that is not likely to move for support. Do NOT lean
forward- keep as upright as possible. Do NOT throw
your leg up as high as you can- we really do not want to
activate the lower back.
Once you are comfortable with this exercise, you will
perform each of your 20 reps on each leg with a 2
second hold at the top of the movement. Each kick back
should be controlled, precise and with purpose.
An Example
Annihilation Workout:
What you will find happening is that
once you have completed a few
sessions of stimulation, your glutes
will fire much better in the following
sample session.
Exercises 1&2:
Lying Leg Curls (on either a ma-
chine or on a bench with a dumbbell
between your feet). Super-set this
with Romanian deadlifts (with either
dumbbells or plates in your hands).
Working both ends of the ham-
strings- perform the leg curls for
15-20 rhythmical, filling movements.
Next, go straight to your Romanian
deadlifts, performed with precise,
purposeful movements, for 4 sets of
8-10 reps.
Your hips are the pivot. Push
your pelvis out as far as your body
will allow without using your lower
back, and then bring it back into a
standing position, keeping your
glutes active.
Exercise 3:
Leg Press. Once your legs are
warm, start by putting your feet as
wide as the foot plate allows on the
machine and just a little higher on
the foot plate than you would on a
normal quad session.
You will do 10 reps in this position,
then move your feet (without
re-racking the machine), closer
together, by bringing the feet one
foot’s distance closer to one
another. Perform another 10 reps in
this position. Again, move your feet,
one foot’s distance for another 10
reps. Then do one last movement,
which should allow your feet to be
together for your final 10 reps of the
set.
You will do four sets in total, with
each set starting on a rotation of
feet out and working to bring your
feet in, and then back out to the
outer position where you started.
Exercise 4:
Choose from Squats, Sumo Squat
(Smith Machine or Free Bar or
Dumbbell between your legs),
Standing Squat machine, V Squat
machine or Lunges.
Pick one of the above exercises
and use a weight that’ll allow you
to perform 4 sets of 10-15 reps,
with a 5 second static hold in the
lowest position. Finish off set 4
with some rhythmical movements
to failure.
Remember, every time you
do this routine, when you get to
exercise 4, make sure you
choose a different exercise than
the one you performed in the last
routine.
Side Note:
Personally, I advise my clients
to stay away from traditional
barbell glute bridges. Controversial?
I don’t think so. You can use a lot of
weight on this movement and a
heavy barbell across your stomach
may not be the best idea for your
body. Try the modified version
outlined above and you will notice
the difference.
MARCH 2018 | FLEX
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