This workout includes a warm up, strength exercises for the glutes & biceps, and a cool down for those muscles.
SMG Glutes & Guns complete workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
SMG Glutes & Guns complete workout
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This workout includes the warm up, strength exercises for glutes & biceps, and cool down
ULT
SMG warm up for glutes & arms
This comprehensive 7 step warm up for the glutes and shoulders includes ends with a little cardio to prime the entire body for the workout coming!
| Set | Reps |
|---|---|
| 1 |
LLT
SMG glutes deadlift
Keeping back long and standing next to a chair, stand on L leg and lift R leg up behind you while tilting forward to strengthen L glute.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 each side | Controlled | 45 seconds (h:m:s) |
LLT
SMG biceps LLT
Biceps curls to front, corner, sides
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45 seconds h:m:s | Controlled | 45 seconds (h:m:s) |
ULT
SMG glutes step ULT
Keep L foot on step and hinge forward w/ torso w/ R foot behind you on the floor. Stand up and bring R foot up to tap step, and return.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each side | Controlled | 45 seconds (h:m:s) |
LMT
SMG biceps upper cuts
Use lighter weights for these powerful upper cuts
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 1 minute h:m:s | Controlled | 45 seconds (h:m:s) |
UMT
SMG glutes squats w/ rotation
Push hips to alternating sides while squatting down & up
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 1 minute h:m:s | Fast | 1 minute (h:m:s) |
LMT
SMG biceps reaches LMT
Alternating reaches in different directions with lighter weights
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45 seconds h:m:s | Fast | 45 seconds (h:m:s) |
UMT
SMG Glutes ant. lunge w/ reach UMT
Lunge forward w/ L leg, reach R hand to outside of L knee to turn on L glute
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 each side | Controlled | 45 between sides (h:m:s) |