Cydney Gillon Trainer Header

Day 17:Legs (Glutes And Hams Emphasis)

Part of my philosophy in training legs three days a week is not only to burn more calories, but also to shift the emphasis in these lower-body workouts. I think that too many people think of their legs or lower body as one muscle group, but I consider the lower body in the way others think about their upper body. The lower body is made of different muscle groups, and I like to emphasize quads, hamstrings, glutes and calves on different days.

I also work in a lot of core training. Because I perform two forms of hip thrusters on this day, I’m not training my abs today—I do that on five other days each week, hitting my abs from the top, bottom and sides.

With banded hip thrusts, I aim to get a full range of motion through the glutes and also to stretch those hammies. Choose a band that gives you good resistance. If you’re not trying to grow your glutes, but you’re just trying to shape them then you use a light band or no weight at all. Bodyweight is perfectly fine when you’re not trying to build a muscle group. Lighter weights improve muscle tone and definition.

When you perform sumo squats, your legs should look like those of a frog when you approach the bottom—toes pointed out, and legs wide. I don’t care how much weight you use, but I do want you to take your time with every rep. Go with a 2-3 second drop and a 2-3 second raise for every rep. Take your time and don’t allow your knees to travel inward.

When you’re performing single-leg leg presses you shouldn’t take any rest during the entire exercise. Perform all reps for one leg followed immediately by reps for the other. And then immediately return to the starting leg. Alternate without rest until you’ve completed all sets for both legs.

Get in your wide-stance leg presses, abductor/adductor superset and finish off with cardio to end today’s workout.

Lying dumbbell hamstrings curls

4 SETS / 15 REPS

Banded hip thrusts

4 SETS / 15 REPS

Elevated hip thrusts

4 SETS / 15 REPS

Sumo Smith machine squats

4 SETS / 15 REPS

Single-leg leg presses

4 SETS / 15 REPS

Wide-stance leg presses
4 SETS / 15 REPS

Adductor Machine

Perform adductor and abductor machine moves as a superset using a light weight.

4 SETS / 30 REPS

Abductor machine

Perform adductor and abductor machine moves as a superset using a light weight.

4 SETS / 30 REPS
Cardio 20 Minutes

CYDNEY SAYS: Steady-state cardio performed after a legs workout has one surprising benefit: It actually helps you recover more quickly from the weight-training workout you just performed. You can perform your 20-minute steady-state cardio at any time of day that works for you, but try to do it immediately after your workout or later in the day if your legs were still sore from your previous workout.


To help stay hydrated I sip on Hydra-Charge all day long. Staying hydrated is vital to both your athletic performance as well as your recovery. Hydra-Charge makes it easy to hit your water intake with its great taste, but it also provides important electrolytes and nutrients. These include calcium, phosphorous, magnesium, sodium, and potassium, which help you get the most from the fluids you’re consuming. Hydra-Charge also contains freeze-dried coconut water and SPECTRA, a blend of fruit, vegetable, and herbal extracts for antioxidant support.

CYDNEY SAYS: You can sip on a water bottle mixed with Hydra-Charge throughout the day, but I especially recommend getting in a dose before, during or after my workouts. Try to get in at least two servings a day in addition to plenty of water.

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