1️⃣ Parallel Zercher Squats
Crazy how much this squat fires up my lower glute max 🥵. The bar is positioned in the crooks of my arms. I feel most comfortable with my hands separated but I also suggest trying clasped hands. My stance is semi wide as I send my hips backwards and drive my heels into the floor
2️⃣ Parenthood Zercher Squats
I’ve unknowingly done this type of squat more times than I can possibly count 😂
3️⃣ SL Glute Focused DL
I always end up shaking by my last set because my lower glute max is fatigued. My rear leg is used a kickstand and is slightly externally rotated. You want to have about 70-80% of your bw distributed into your working leg
4️⃣ Glute Ham Walk-Outs
I performed this immediately after the SL DL’s. Try your best to keep your hips as stable as possible as you move from bridge to extended legs. I also suggest engaging your core (TVA) through all reps
5️⃣ 1 1/2 Walking Lunges
I was using 30lb db’s but Reyn needed me so I had to sub them out for baby. Little tricky keeping hips square because of the little leggies but I rolled with it ☺️
6️⃣ Adductor Machine
I tend to save exercises where I can take baby out of the stroller and sit & hold for last. All my hard lifts (primary) are done at the VERY beginning of my workout to ensure they get done without having to modify/improvise.
7️⃣ Freemotion Calf Machine
This gets tricky 😂. We finally got the ROM and tempo down towards the end of my reps. He loves to watch my feet move
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