Glutes & Hamstring Workout is Day 2 in Heather Robertson‘s 12 Week 4.0 program. This was a tough lower body strength workout. For the first booty band circuit I used my heaviest glute band and man did it burn! It definitely activated my glutes! The stretch at the end felt so good! This workout has 3 circuits. The first circuit is a glute activation circuit using a glute/booty band. Circuits 2 & 3 are strength circuits using dumbbells. The exercises are all done interval style. For the first circuit the intervals are 45 seconds of work followed by 15 seconds of rest. For the last two circuits the intervals are 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.
Glutes & Hamstring Workout is 39:27 minutes; 1 minute intro, 2:30 minute warm up and 4 minute stretch. Equipment: a glute/booty band, medium and heavy dumbbells. Heather is using 25, 35 and 40 pound dumbbells. The weights listed below are what I used.
Circuit 1: (glute band is used entire circuit)
- Side steps (place glute band around thighs above knees, lower into a partial squat, side step the length of your mat and back)
- Donkey kick (get on all 4s, raise bent leg up behind you, pushing sole of foot up to ceiling)
- Rear pulse (still on all 4s, extend one leg out straight behind you, pulse straight leg upward)
- Rainbow kick (still on hands and knees, leg is extended straight behind you, keep leg straight and tap toe out to side of body, raise leg leg in an arc (like a rainbow) over to other side of body and tap foot to floor outside of other leg)
- Glute bridge (lay on mat, knees bent and feet on mat close to glutes, raise and lower hips/glutes)
- Hold & pulse (same position as #5, lift glutes and keep them raised isometrically, open knees wider and pulse legs out against band, both arms are raised to ceiling)
- Repeat #2-4 on other leg
- Repeat #5 & 6
30 second rest
Circuit 2:
- Stiff leg deadlift (hex trap bar @ 105#)
- Repeat #1
- Hip thruster (lay on mat, knees bent and feet on mat close to glutes, one heavy DB on hips, raise and lower hips) (one 75# DB)
- Repeat #3
- Kickstand (single leg deadlift, back, non-working leg is in kickstand, hold one DB in same side hand as working leg) (one 40# DB)
- Repeat #5
- Repeat #5 & 6 on other leg
- Alternating reverse step back lunges (22.5# DBs)
- Repeat #8
30 second rest
Circuit 3:
- Sumo squat (stand w/ legs wide and toes turned out, hold one heavy DB in both hands) (one 75# DB)
- Repeat #1
- Sumo pulse (no DB, same leg position as #1, extend both arms straight in front of you, lower into squat and pulse)
- Repeat #3
- 1.5 RDLs (Romanian deadlifts/bent knee deadlifts, lower to bottom of deadlift, raise halfway, lower back to bottom of deadlift, raise all the way) (hex trap bar @ 105#)
- Repeat #5
- Side bridge lift (in modified side plank (on bent knee and elbow), top knee is also bent and top arm is extended to ceiling, raise hips while also raising/opening top bent leg, close/lower leg when lowering hip back to mat)
- Repeat #7
- Repeat #7 & 8 on other leg
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
