Cydney Gillon Trainer Header

Day 3:Legs (Glutes And Hams Emphasis)

Today’s workout emphasizes hamstrings and glutes a bit more than my legs workout on Day 1. Remember I told you that I love to train lower body. Not only will this increase detail and separation in your legs, but this strategy will also really help you accelerate bodyfat reduction because you’re burning more calories during each workout.

This workout begins with dumbbell leg curls, which is a tricky move until you get used to it. You can have a spotter or partner place the weight between your feet as you lie facedown on a bench. If you don’t have a spotter available, you can place the head of the dumbbell on the floor, and scoop the weight up with your feet while you’re lying on a decline bench. The weight should fit naturally in the gap in your shoes at mid-foot. Make sure to hold your feet together throughout the movement so you don’t drop the weight.

Next, I transition to two different types of hip thrust moves: First up are banded hip thrusts, which help to make sure that you work your hamstrings and glutes with more intensity. You can perform this move without a band if you don’t have one available. The second variation is elevated hip thrusts—check out my video to see how I perform these.

Next up we have Smith machine sumo squats, where you emphasize a wide stance and deep stretch. You’ll follow that move with single-leg leg presses. For this move make sure your foot is nice and high, but not so high that you feel your foot is about to slide off the platform. After you complete Smith machine sumo squats and single-leg leg presses, you’ll perform a move that incorporates the benefits of both: Wide-stance leg presses. Keep those feet nice and high, and push through your heels.

I often incorporate accessory exercises after my main workout is completed to make sure I’ve worked all the muscles of the group. Today, we’re going to superset light leg abductors and adductors. You’ll perform 30 reps of one move followed immediately by 30 of the other. Go back and forth without rest until all sets and reps are completed.

Don’t forget your cardio today! You can perform it any time you like—early in the morning, pre-workout, post-workout or later in the day. The most important thing is that you just do it—five days a week.

No abs today! You’ll train them tomorrow.

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: Your legs may still be a little sore from your Day 1 workout, but I want you to put all your effort into every set and rep today. You’re teaching your body to accommodate to intense training with shorter recovery periods while you’re also dieting. I’ve designed this program to allow your body to adapt as you lose body fat while increasing detail.


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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