Monday - November 17th
Glutes & Biceps
Glutes & Biceps
3 Sets × 12 Reps
WARM UP
- Banded Glute Bridge + Abduction – 1×15
- Banded Hammer Curls – Alternating – 1×12 per side
WORKOUT
3 Sets × 12 Reps
Gym & Home (Glutes): Goblet Squat
Gym & Home (Glutes): Feet Elevated Glute Bridge – Single Leg (per side)
Gym & Home (Glutes): Romanian Deadlift – Dumbbells
Biceps 1 — Gym: 2-Arm Cable Biceps Curls — Hammer Grip
Home: Banded Hammer Curls — Alternating (per side)
Biceps 2 — Gym & Home: Inverted Row — Biceps Focus
Jessie’s Tip for Today
Single-leg bridges—press through your entire foot and hold for a 1–2 second squeeze at the top while making sure to keep your hips level. DB RDLs—soft knees, hinge back, and pull yourself back in from the bottom by squeezing your glutes and reversing up the exact way you went in (dumbbells stay close to legs all the way down and up). Cable hammer curls—elbows pinned; think knuckles up and pinkies turned slightly in at the top. Inverted rows—supinated grip, pull to lower chest and pause so you get that BIG squeeze. I usually have these on a back day but I love them here – the underhand grip is making them a big biceps movement so focus on that! Finish strong – great week, Jessie’s Girls! Love, Jessie
Single-leg bridges—press through your entire foot and hold for a 1–2 second squeeze at the top while making sure to keep your hips level. DB RDLs—soft knees, hinge back, and pull yourself back in from the bottom by squeezing your glutes and reversing up the exact way you went in (dumbbells stay close to legs all the way down and up). Cable hammer curls—elbows pinned; think knuckles up and pinkies turned slightly in at the top. Inverted rows—supinated grip, pull to lower chest and pause so you get that BIG squeeze. I usually have these on a back day but I love them here – the underhand grip is making them a big biceps movement so focus on that! Finish strong – great week, Jessie’s Girls! Love, Jessie