Cathe's Glorious Glutes Live Workout

[forum_admin]

Today on Cathe Live: Glorious Glutes

We'll be doing an all-standing lower body workout that puts the emphasis on the glutes with a variety of effective exercises and tempo variations.
Equipment needed:

A variety of handweights (we’ll be using 10lbs through 15 lbs)
A barbell loaded exclusively for deadlifts…no other exercises in this workout will use the barbell so load the barbell to a weight that truly challenges you for deadlifts. Dumbbells (of a challenging weight) can be substituted if preferred.
A medium tension Firewalker loop
A gliding device

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[FitSaxe]

This looks great.... Back leg extensions on a gliding device. My favourite.
Hopefully everyone had fun.

 

[randidiane]

Omg I’m sore!

 

[nickisteen]

Omg I’m sore!

Did you do the workout? Just curious cause I need a good one that will make me feel the DOMs

 

[randidiane]

Did you do the workout? Just curious cause I need a good one that will make me feel the DOMs

Yes I did!!

 

[FitSaxe]

Yes I did!!

How did the back leg extensions on gliding device feel to you. That one and back leg dip on mini step always get me. Especially the extension..... They hit my glute like there's no tomorrow lol
Did you feel accomplished after the 45 minutes ?

 

[randidiane]

The leg back extension was tough I used a 5lb for this but I did 60lb barbell for the dead lifts. I have bad knees and sometimes the disc's put more pressure on my knees it feels like. Or sometimes I can't use the disc at all.

 

[FitSaxe]

The leg back extension was tough I used a 5lb for this but I did 60lb barbell for the dead lifts. I have bad knees and sometimes the disc's put more pressure on my knees it feels like. Or sometimes I can't use the disc at all.

I did this one yesterday and I am sore. Yes I loaded 60 pounds/27kg Barbell and I am thinking of adding weight next time.

I love this workout including those HEAVY deadlift in between. The line up incorporating firewalker and gliding device increase the intensity . We need this filmed during upcoming production. Hope Cathe is reading.

Cathe has spontaneously disclosed a progression of the single-leg deadlift. I think she had not decide whether to line up the single deadlift or to progress adding a gliding device. I love when cathe is just natural and spontaneous. I bet we will line this variation in future classes or workout. This triggered my curiosity and I ended up executing it. It is very challenging on the glutes! Using a gliding device while executing compound movements is so so great. The pump feels great.

This progression could feel uncomfortable on your knee. Take care!

I see myself revisiting this in near future.

 

[FitSaxe]

I posting the workout card in case anyone needs it.

#569 Glorious Glute
Exercises	Weight selection	Reps	Date:	Date:	Comment
Warm Up
27 kg Barbell , 5kg,6kg and 7,5kg plus bleu firewalker
1,5 squat + Rack Left and Right	5kg Dumbbells	14 Reps
Side 2 Side Sumo Standing	6kg Dumbbell	24 Reps
Heavy Barbell deadlift 1/4 rep	27 kg barbell	12 reps
Close grip sumo	5kg	18 Reps combo partials
Side Slide pick up lunge L&R	5kg or 6kg Dumbbells	20 reps picking up weight
Tap down slide lunge hinging forward L&R	5kg or 6kg Dumbbells	12 reps L&R
Wide squat jump with bleu firewalker		20 reps			add bleu or green firewalker
Wide squat jump with bleu firewalker pulses + V Steps		combo partials
Heavy Barbell deadlift stiff wide stance 1/4 rep	27 kg barbell	12 Reps
Gliding warrior lunge L&R	5kg or 6kg Dumbbells	10 reps
Plié pulsing squat	6kg	40 reps x 2			16 reps single,8 reps L heel up, 8 R heel up, 8 alternate x 2
Sweeper lunges	no weight	48 reps x 2 L&R
Side lunge holding weight + calf raise	6kg Dumbbells	16 Reps
Heavy Barbell deadlift stiff wide stance 1/4 rep	27 kg barbell	12 Reps
Side to side firewalkder step combo wide stance	Bleu or green firewalker	Combo reps
firewalker step over combo	Bleu or green firewalker	24 Reps
Single-leg deadlift progression option with a gliding device	7,5kg + gliding device	16 reps
Pull back side to side 45 degree holding dumbbell 6kg	5kg or 6kg Dumbbells	16 Reps
Crossback lunge with gliding device holding 6kg	6kg Dumbbells	12 reps
firewalker step back combo 45 pointed toe + straight and side to side	no weight	Combo reps
Hip stretch ouf	no weight
Heavy Barbell deadlift stiff wide stance 1/4 quarter rep	27 kg barbell	12 Reps
Cool down	no weight

Eta : please keep a normal deadlift stance instead of stiff wide. I opted for a stiff leg just because I wanted a variation.

 

[FitSaxe]

Oh need to add. Thank you Cathe for the side lunge pick up move. I believe this is new. I recall one leg extension pick up during STS 1.0, not this one. Strength and mobility challenge felt great.