Three weeks out and still working on that glute-hamstring tie in and building rounder glutes! The work is almost done, I was counting down the number of workouts I have left until the Olympia today and I can’t believe it is almost here.

I hope you all have enjoyed the 30 Days, 30 Workouts. We will be posting a few tips regarding “Where To Go From Here” once the 31 days are up. Keep training hard!

 

***SEE THE WRITTEN WORKOUT – PLUS TODAY’S CARDIO WORKOUTS – HERE!***

 

SUPERSET: ROPE CABLE PULL THROUGH/BAND LATERAL SIDE STEP
SETS: 3
REPS: 15/20 (each side)
REST PERIODS: 60 seconds

 

 
 

 
 

SUPERSET: SEATED HAMSTRING CURL/ALTERNATING JUMP LUNGE (off step)
SETS: 3
REPS: 15/15 (each leg)
REST PERIODS: 60 seconds

 

 
 

 
 

TRISET: BARBELL HIP THRUST/EXERCISE BALL TUCKUP/EXERCISE BALL GLUTE RAISE
SETS: 3
REPS: 12/15/15
REST PERIODS: 60 seconds

 

 
 

 
 

GLUTE CABLE KICKBACK
SETS: 3
REPS: 15 (each leg)
REST PERIODS: 30 seconds

 

 
 

SINGLE LEG DUMBBELL STIFF LEGGED DEADLIFT
SETS: 3
REPS: 12 (each leg)
REST PERIODS: 45 seconds

 

 
 

SUPERSET: SEATED CALF RAISE/STANDING CALF RAISE
SETS: 3
REPS: 12/10
REST PERIODS: 30 seconds