Your glutes are the strongest and largest muscle in your body! So work it! Your body will thank you later.
I love getting my workout done right away in the morning. This is when my mind is most focused and driven. Am I a “morning person”? No, not really. But I know that I will feel better for the rest of the day if I get my blood pumping early in the morning!
Related Post: Are Morning Workout Best?
Leg Day Necessities
There are a few items that will make this workout 100x more effective. For the warm up, you’ll want to have yourself a set of “bands” these are the ones that I use and I LOVE them! They even come with a cute carrying bag so you don’t have to fuss around with them during your workout.
The second thing you’ll want to have is this ankle strap (for the cable machine). It’s probably the best one you can find from Amazon. This was a game changer for me since my gym is always pretty busy and the ankle straps are nowhere to be found (or they are completely ripped to shreds and super gross)!
Leg Day: FULL WORKOUT
Glute Activation Circuit – 3 rounds
Use the heavy or x heavy band around your knees/thighs.
Start with glute bridges, then move to squatting lateral steps, then finally squat pulses.
Do 10-15 reps of each movement for each circuit.
Squats – 6 sets
Set 1: Start with a light weight for 10 reps.
Set 2: Add weight for the next set of 8.
Set 3: Add weight for the next set of 6.
Set 4: Add weight for the next set of 4 – this should be almost your max!
Set 5: Drop weight for the next set of 8.
Set 6: Finally drop back to your starting weight for the last set of 10.
Superset 1 – 3 sets
Movement 1: Glute Kickbacks x 10
Movement 2: Barbell Deadlifts x 10
Superset 2 – 3 sets
Movement 1: Lying Leg Curl x 10
Movement 2: Weighted Glute Bridge x 10
Burnout – 3 sets
Pistol squats x 5 each leg
STRETCH! I love doing a light yoga flow after every workout to stretch my muscles and focus on my flexibility and lowering my heart rate.
For for more free workouts like this one, check out the workout page!
BEFORE YOUR WORKOUT BEGINS, MAKE SURE YOU HAVE YOUR POST WORKOUT FUEL READY TO GO!
After tearing down your muscles, you need time to recover. Another thing you need to recover is the correct fuel. I recommend using a dairy-free protein powder along with a replenish/recovery drink. The Vega Sport Line is perfect for all your post workout needs.
To replenish your glycogen and carbohydrate levels, you should be consuming a good recovery drink. Vega has a Recovery Accelerator drink which will help your body recover faster and allow your body to keep burning fat instead of muscle even after your workout ends!
Then build your muscles back up with Vega Sport Protein! (chocolate is the best flave)! If you order online, you can take advantage of the 45 serving size tub. It’s nearly half the price per serving as their standard 19 serving tub, so totally worth it!
Learn more about the different proteins that Vega offers in THIS POST.
YOUR PRE-WORKOUT FUEL IS JUST AS IMPORTANT AS YOUR POST-WORKOUT FUEL!
Start off by making sure you’re well hydrated, since you will be working up a sweat during this workout. Drink a full glass of water (with a squeeze of lemon) and then start prepping your pre-workout drink.
The Vega Sport Line also has the perfect pre-workout supplement that your body needs. It’s only 70 calories and contains just the right amount of carbs and natural caffeine to keep your body going without bogging you down.
IF YOU’RE LOOKING FOR A NEW PLANT BASED PROTEIN, READ MORE ABOUT VEGA PROTEIN SUPPLEMENTS IN THIS POST: TOP VEGAN PROTEIN SUPPLEMENTS – EASY FOR TRAVEL
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PRIVATE COACHING & ONLINE WORKSHOPS
IN MY PRIVATE COACHING PROGRAMS WE WILL WORK TOGETHER TO DETERMINE YOUR UNIQUE ENERGETICS AND CREATE A PROGRAM THAT BEST FITS YOUR NEEDS. OR ENROLL IN AN ONLINE WORKSHOP THAT’S GUIDED BY ME, YOUR COACH.