Heavy Hitter: Hip Thrusts, Leg Press & RDLs
Heavy Hitter: Hip Thrusts, Leg Press & RDLs
Cycle Phase: Ovulatory (Days 15–17) – Max strength window
Workout Focus: Glute & hamstring strength with high volume
Duration: ~30–45 min
Where: Your gym
Experience Level: Intermediate to Advanced
🏋️ Workout Breakdown
1. BB Hip Thrust w/ Pause
3 sets x 12 @ 205 lbs (or your current set weight)
Focus: Hold 2 seconds at the top
Cue: Keep shins vertical, control the descent.
2. Machine Leg Press
3 sets:
300 lbs x 10 (or your current set weight)
300 lbs x 12
300 lbs x 14
Cue: Keep feet slightly high & wide to hit glutes more than quads.
3. Barbell Romanian Deadlift
Set 1: 95 lbs x 15 (or your current set weight)
Set 2: 145 lbs x 12
Set 3: 195 lbs x 10
Cue: Hips back, don’t bounce out of the bottom.
4. Elevated Glute Abduction (Machine)
3 sets x 12–15 @ 160 lbs (or your current set weight)
Cue: Push out hard and control the return — no swinging.
5. Inverse Glute Abduction
3 sets x 15 @ 110 lbs (or your current set weight)
Cue: Chest forward, soft knees, full range.
6. Back Hyperextension (Bodyweight or Weighted)
3 sets x 15 @ 120–150 lbs (or your current set weight)
Cue: Focus on glutes, not back. Squeeze at the top.
🧠 Optional Finisher:
Incline Walk
15–20 min @ 15% incline / 2.5–3.0 mph
Helps with recovery and blood flow to glutes.
⚠️ Reminder
This workout is for those who already train regularly. Perform at your own pace, at your own risk. Always warm up, hydrate, and adjust loads if needed.