Sarah's Competition Bikini Workout:Glutes Circuits: Horizontal, Vertical, and Rotary Planes

SARAH’S PUSH, PULL AND LEGS ROUTINE


From beginners to experienced gym-goers, Push, Pull and Legs is a simple, but very effective training split for anyone interested in building muscle across their entire body. Push workouts take care of chest, shoulders and triceps, while pull workouts look after back and biceps. The leg portions of the program include quads, hamstrings and calves.

Monday:  Push
Tuesday:  Pull
Wednesday:  Legs
Thursday:  Off
Friday:  Push + legs (quad focused)
Saturday:  Pull + legs (hamstring focused)
Sunday:  Off​

Exercises:

1. Weighted walking anterior lunges (vertical plane) 3-4 Sets x 12-15 Reps  On these, you can do regular walking lunges without the leaning. I will add that video tomorrow

      2   Rope pull throughs (horizontal plane) 3-4 Sets x 12-15 Reps
      3   Banded lateral walks (rotary plane)  3-4 Sets x 12- 15 Reps

1. Barbell hip thrusts (vertical plane)​ 3-4 Sets x 12-15 Reps
2. Single high leg presses (horizontal plane)​ 3-4 Sets x 12-15 Reps
3. Banded seated hip abductions (rotary plane) 3-4 Sets x 12-15 Reps

 

1. Kneeling banded hip thrusts (vertical plane) ​3-4 Sets x 12-15 Reps
2. 45 degree hip extensions on back extension machine (horizontal plane) 3-4 Sets x 12-15 Reps
3. Hip abduction machine (rotary plane) 3-4 Sets x 12-15 Reps