Day 38 : 4-3-2-1 Workout


1. Single Leg Glute Bridge

  1. Lay on your back with your knees bent to a 90 degree angle. Place a heavy dumbbell on your lower stomach, and hold the dumbbell on both ends.
  2. Using your glute muscles, lift your hips and pelvis as high of the floor as possible.
  3. With a flexed foot, straighten and lift one leg towards the ceiling - this leg stays straight in the air.
  4. Lower your body down so that it almost touches the floor while keeping one leg in the air.
  5. Drive your hips up as high as possible again to repeat the movement.

*Make sure not to let your hips dip.

2. Hip Thrust

  1. Using a barbell or heavy dumbbell, use an amount of weight you’re comfortable with.
  2. Place your body under the barbell or put the dumbbell on the upper part of your thighs, and use a bench to support your back, neck, and head behind you.
  3. Keep your feet on the floor, put your feet directly under your knees so that when you extend, you’ll make a 90% angle.
  4. Raise the barbell up from the floor primarily using your glute muscles.
  5. Repeat the motion until the set is complete.

*It is VERY important to focus on contracting your glute muscles throughout this movement - make use of the mind-muscle connection! If you need to, slightly move your feet to see if you can get your glutes to fire.

*Make sure to maximize the full range of motion, going all the way up with your hips before coming back down slowly!

*If you’re unsure what weight you’re comfortable with, start off with something very light and see how it feels. Add to it until you find that comfortable but difficult weight level.

*You can use a pad or a towel under the bar for comfort

3. Alternating Step Up

  1. Hold a dumbbell in each hand, while keeping your core engaged and squeezing your glutes, step up onto a platform with your right foot (at a height that’s comfortable for you,) step down, and then alternate sides.
  2. Repeat.

4. Deadlift

*Note: You can do this while holding dumbbells, or with a barbell
  1. Holding dumbbells in each hand, keep your knees slightly bent and your back straight with your chest puffed outwards.
  2. Hinging from your waist, bend down towards the floor as far as possible while keeping your back straight and your knees slightly bent.
  3. At the climax of the movement (when you get as low as possible, hold for .5 - 1 seconds).
  4. Using your legs and butt, straighten your knees until your body comes to a standing position.
  5. Repeat the movement to complete the set.
*Because this exercise is more likely than others to lead to injury, please be very careful and make sure you understand proper form for Deadlifts before attempting to do the exercise.