week 4.pdf - 8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM WEEK 4 GLUTES WITH FINISHER DAY ONE WARM UP Elliptical | Duration 10-15 minutes REST 60 seconds

week 4.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 (BARBELL) | SETS: 4 | REPS: 8 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 4 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. 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: 15 each leg CABLE KICKBACKS SETS: 3 | REPS: 10 each leg SIDE SQUATS (BARBELL)
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WEEK 4 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 single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees 2. Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance 3. Push back to the starting position using only the bent leg, ensuring your chest stays up 4. Repeat for the same leg, switching legs once you have completed all reps 1. Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee 2. Squeeze your glutes and slowly lower, controlling using your glute 3. Repeat for the required number of repetitions before repeating on the other leg SETS: 3 | REPS: 12 each leg SETS: 3 | REPS: 10 each leg
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