week 3.pdf - 8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM WEEK 3 GLUTES WITH FINISHER DAY ONE WARM UP Elliptical | Duration 10-15 minutes REST 60 seconds

week 3.pdf - 8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM WEEK...

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8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM
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CABLE DEADLIFTS | SETS: 2 | REPS: 15 1. Stand with your feet wider than shoulder-width, legs straight, knees soft and grasp the ends of the rope attachment in either hand 2. With your arms straight and upper back engaged, push your hips forwards and hinge your torso upwards to stand up - keep your hands in contact with your legs 3. Slowly lower your torso, only going as low as you can with a straight back and keeping the weight in your heels 4. Ensure your core is braced and your glutes are engaged the whole time SUMO SQUATS (BARBELL) | SETS: 4 | REPS: 10 1. Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders behind your head 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall 3. Pause at the bottom, before driving through your feet and returning to the starting position 4. Ensure your core is braced, chest is up and your glutes are engaged the whole time DAY ONE GYM: THICC Program WEEK 3 WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise 2 CIRCUIT 1 1. With a barbell secure across your upper back, take a large step to one side and sink down into your squat 2. Push through your whole foot to stand back up, ensuring the barbell stays level, but keep your feet in the same spot 3. Ensure your chest stays up, hips are level and knees stay in line with your feet 4. Once you have completed all reps, step back to the start and repeat for the other side 1. Begin exercise with your feet slightly wider than shoulder-width 2. Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement 3. Push through the whole foot to return to the starting position GLUTES WITH FINISHER SETS: 3 | REPS: 15 GOBLET SQUATS SETS: 3 | REPS: 12 each leg SIDE SQUATS (BARBELL)
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WEEK 3 3 GYM: THICC Program COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GLUTES WITH FINISHER DAY ONE CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. Place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width 2. Bend your front knee to 90-degrees as you lower your back knee towards the floor 3. Push through your front foot to return to the starting position, ensuring your chest stays tall 1. With your back foot on a bench behind you, bend your front knee to 90-degrees as you lower your back knee towards the floor 2. Pulse slightly up and down, controlling the pulses through your front leg while keeping your chest up 3. Repeat for the same amount of time on the other leg SETS: 3 | REPS: 15 each leg SETS: 3 | REPS: 12 each leg ELEVATED SPLIT SQUAT PULSES ELEVATED SPLIT SQUAT OPTIONAL BOOTY BURNOUT CIRCUIT | 30 SECONDS BREAK BETWEEN SETS 1. Place one foot on a bench and lift your hips up as high as possible forming a straight line from your
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  • Summer '20
  • Debut albums, Barbell, Human leg, gluteal muscles

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