The Glute And Inner Thigh Workout

The Glute And Inner Thigh Workout

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

WORKOUT

Complete 3-5 rounds of each circuit, resting as needed between rounds. Rest 1-2 minutes between circuits. Focus on adding weight or trying more challenging variations; however, make sure that you use a full range of motion. Don’t add weight at the expense of not completing a full range of motion!

CIRCUIT #1:
20 reps Glute Bridge with Squeeze
6-8 reps per side Cossack Squat
8-12 reps per side Side Plank Bench Lift

CIRCUIT #2:
10 reps per side Side Plank Clams
10-15 reps Sumo Squat
10-15 reps Peek-a-boo

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

NOTES: Modify moves as needed, and add weight to make moves more challenging if you can still work through a full range of motion. This workout should help activate your glutes, strengthen your adductors while also improving your mobility!

For descriptions of each move, Elite Library Members can click the links below. Not a member, click here to learn more about our Exercise Library or see this post 21 Inner Thigh Moves for a video of the moves.

EXERCISE DESCRIPTIONS:

Glute Bridge with Squeeze
Cossack Squat
Side Plank Bench Lift
Side Plank Clams
Sumo Squat
Peek-a-boo

Dumbbell Standing Core Workout

Dumbbell Standing Core Workout

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

WORKOUT

Complete 4 rounds of each circuit. Rest 1 minute between circuits. Do not rest during the 30 seconds of work. Really challenge yourself to move quickly while using a challenging weight. These weights though don’t need to be super heavy to be effective! Move right from one exercise to the next without resting!

CIRCUIT #1:
30 seconds Squat with Chest Press
30 seconds Alternating Side Taps with Rotation
30 seconds per side Dumbbell Cross-Body Chops
30 seconds Rest

CIRCUIT #2:
30 seconds Squat with Rotation
30 seconds Cyclone
30 seconds per side Lunge and Reach
30 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

NOTES:

Do not rest during the 30 seconds of work. Instead regress the move if needed or drop the weight, but keep moving!

The Core Strength and Isos workout

The Core Strength and Isos workout

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

WORKOUT

Start with 3 rounds of the Isometric Circuit to really get things activated and working. Do not really rest between exercises and rounds except to transition between moves. Then rest 1-2 minutes and move on to the strength circuit.

Complete 3-5 rounds, resting as needed between rounds and even moves. This isn’t fast; however, you don’t want to spend a lot of time resting. Just take your time to challenge yourself with weights and variations. Then rest 1 minute and complete one round of the Ab Burnout as quickly as possible.

CIRCUIT #1:
30 seconds Pull Up and Hold
30 seconds Wall Sit
30 seconds Handstand Hold
30 seconds Banana

CIRCUIT #2:
10-15 reps Sandbag Good Mornings
5-15 reps (aka Max) Pull Ups
3-5 reps per side 3-Way Lunges
5-8 reps per side Turkish Hinge

BURNOUT:
20 reps Butterfly Crunches
20 reps each side Oblique Crunches
20 reps Lower Body Crunch
20 reps per side Bicycles
20 reps Full Sit Up

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

NOTES:

For the Pull Up and Hold, you can do this with your feet lightly touching the ground to take a bit of weight off your arms. You can also do another one of the holds, especially the Dead Hang if you lose the Pull Up and Hold during the 30 seconds. Just don’t rest during that time!

For the Max Pull Ups, choose the hardest variation you can even if that means jumping or foot-assisted. It is better to do something harder and eek out 5 reps than something easier and do 10-15. Only do 10-15 if you can do them as full Pull Ups or you need to regress to Inverted Rows.

When you do the Burnout, make sure you don’t feel your low back engaging!

Single Leg Squats, Press and Density Sets

Single Leg Squats, Press and Density Sets

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists

WORKOUT

Complete 5 rounds of the first superset, resting as needed but working toward heavier weights and harder variations of the Single Leg Squat. The repetitions may be lower as you work toward heavier weights and harder variations. Beginners, however, may do slightly higher reps and lower weights and 3 rounds instead of 5. Once you finish the superset, rest 1-2 minutes and set a timer for 15 minute rounds. Complete as many rounds of each superset as you can in the 15 minutes. Record weights and rounds to beat next time.

SUPERSET:
1-8 reps Single Leg Squats (linked to SLS to bench but also Suspension Trainer option if not full
6-10 reps per side Strict Single Arm Landmine Press (can sub Single Arm Dumbbell or Kettlebell Press)

CIRCUIT #1:
5 reps Landmine Squat to Press (can sub Dumbbell Squat to Press)
10 reps Toes to Bar (can sub Leg Lowers Plus)
15 reps Divebomber Push Ups
20 reps (10 per side) Walking Lunges

CIRCUIT #2:
5 reps per side Cossack Squat
10 reps (5 per side) Turkish Hinge
15 reps 3-Way Squat Jumps
20 reps (10 reps per side) Landmine Knees (can do move with dumbbell in hands instead)

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders

NOTES:

In warm up, make sure to really work on thoracic extension and loosen up lats and chest so you can properly press overhead!

For the Strict Landmine Press, don’t use your legs to power the press.

You can modify the circuits by reducing the reps so you can keep moving quickly. While you want to challenge yourself with weights, variations and reps, it isn’t beneficial to spend half of the 15 minutes resting.

Modify movements as you go if needed. You can take short breaks to try to keep up with more challenging variations but really shoot for at least 4-5 rounds!

The Strengthen Those Glutes Workout

The Strengthen Those Glutes Workout

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest

ACTIVATION

Complete 1-2 rounds of the following activation circuit. Complete all 4 moves on one side before completing them on the other side.

CIRCUIT:
10 reps each way each side Quadruped Hip Circles
15 reps each side Fire Hydrants
10 reps each side Forearm Donkey Kicks
20 reps Quadruped Straight Leg Pulses

WORKOUT

Complete 5 rounds of the first exercise, resting about 60-90 seconds between rounds. Then rest 1-2 minutes and move on to the circuit. Complete 3-5 rounds of the circuit, resting as needed. Then rest 1-2 minutes and complete the burnout.

EXERCISE:
8-12 reps Barbell Hip Thruster

CIRCUIT:
10-15 reps per side Side Plank Clams
8-12 reps per side Side to Curtsy Lunge
10-15 reps per side Low to High Wood Choppers **

BURNOUT:
Complete 8 rounds, working 20 seconds, resting 10 seconds in between.
20 seconds Band Pull Thrus
10 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest

NOTES:

Focus on really challenging yourself with weight on the Hip Thrusters, even if that means slightly lower reps or even longer rest between rounds. On the circuit, you will still want to challenge yourself with weight; however, you should rest less between rounds and move from one exercise to the next.

On the burnout, move quickly and focus on your glutes engaging. Don’t rest during the 20 seconds of work. Instead have a lighter band ready in case you need to regress so that you can keep moving.

**If you don’t feel your glutes working during the Woodchopper, try the Band Hip Rotations.