Jules K Leg Workout

New year and trying to get on that workout grind? Don’t worry, I got you covered.

Jules K Workout - Glutes & Hams (intermediate/advanced):

1. Warmup: Some type of cardio to get the heart pumping. -Treadmill runs, stair master, bike, etc.

2. Glute Activators:

-Either with a band or bodyweight, kick legs back (each leg 20x3) and to the side (each leg 20x3). Work on mind-to-muscle connection to really wake that booty up.

For the workout: I typically start with my heaviest weight lifting movements first (barbell, free weight movements) so I have the most energy to push myself with the weight load.

Hip Thrusts:

3. B-stance Hip thrusts:

Resting against a bench or box, have one foot planted on the floor and the other foot as a support (extended out with only your heel resting on the ground). Place a barbell with your beginning weight over your hips and push through the floor to lift your quads parallel to your stomach.

x5 Right leg

x5 Left leg

x5 Both legs

Repeat three times

4. Regular Hip Thrusts

Similar movement to the b-stance hip thrust, except both feet are planted on the floor evenly. Here is where you are really going to push your weight load (even if it's by 5lb. increments).

12x1 lighter weight

10x1 medium weight

4x2 heaviest weight

4b. Superset with:

Body weight single leg hip thrusts x8 each side.

Repeat three times

5. Sumo Deadlift:

Start with a barbell and appropriate weight set up. Take a wide stance with toes pointed outwards and shins perpendicular to the floor when you grab the bar. With your chest up and back flat, pull the bar up and drive your legs through the ground.

5-8 reps

5b. Superset with: x20 jump squats

Repeat three times

6. Hamstring curls

Push yourself with the weight and really squeezee those hamstrings!

(If your gym doesn't have a hamstring curl machine, substitute with Glute-Ham raises, hamstring curls with a dumbbell, or cable hamstring curls!)

x10 right leg

x10 left leg

x10 both legs

Repeat 3 times.

7. Cable Kick-back

With a cable machine and a leg wrap attatchment, kick back your leg and really squeeeze the glute. Focus on mind-to-muscle connection here! It's very easy to lose it during this movement in my opinion.

x15 reps each leg

x3 sets

OPTIONAL SUPERSET: Want an extra punch? Grab an exercise ball and do hamstring rollouts! This doesn't seem that hard but literally trust me it will demolish you. lol.

x20 reps or amrap

Have fun!!

xoxo