week 2.pdf - 8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM WEEK 2 GLUTES WITH FINISHER DAY ONE WARM UP Elliptical | Duration 10-15 minutes REST 60 seconds

week 2.pdf - 8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM WEEK...

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8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM
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BOOTY BAND CRAB WALKS | SETS: 2 | REPS: 20 each way 1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. Sink down into a squat and while keeping low in your squat, take a large step to one side, then step with your other foot to keep tension on the band 3. Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way 4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks SUMO SQUATS (SMITH MACHINE) | SETS: 4 | REPS: 12 1. Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Keep your back strong and press through the feet 3. Pause at the bottom, before driving through your feet and returning to the starting position DAY ONE GYM: THICC Program WEEK 2 WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise 2 CIRCUIT 1 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 1. With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight 2. With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation 3. Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum GLUTES WITH FINISHER SETS: 3 | REPS: 12 each leg CABLE KICKBACKS SETS: 3 | REPS: 12 CABLE DEADLIFTS
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WEEK 2 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. With a dumbbell in each hand, 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 4. Repeat the same number of reps on the other leg 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: 10 each leg
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  • Summer '20
  • Weight training, Human leg, Weight training exercises, Smith Machine

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