ROD 090512


Wednesday, 05Sept12


Whip-Ass Wednesday

OK it’s time to crank those Gams up. We want to make sure those skinny jeans are fittin’ good this fall. Now remember, attached to those legs are the glutes. So let’s throw that into the mix as well. Let’s not waste this routine with light weights, go heavy. During the Front Squats, Sumo Deadlift High Pull & the Hip Thrusts place special emphasis on the squeezing of the glutes at the top of the movement. This is an important aspect to ensuring all muscle fibers are firing and benefiting from each and every rep. Don’t just do it to do it. Make every rep count.

This is a 40 second work / 20 second recovery routine for four rounds with a 1:30 minute rest after two rounds

  • Reclines
  • Kettlebell Front Squats (racked, elbows up high with a light finger grip)
  • Barbell Sumo Deadlift High Pull (make sure you stance is super wide and toes pointing out, lower yourself at the hip, not the waist)
  • Hanging DB Reverse Lunges from a Deficit – (r/l) = switch at rounds
  • Barbell Hip Thrusts (super squeeze glutes & abs at the top)