Featured Workout

Featured Workout

Featured Workout Featured Workout

The Shelf

Written by Toni Janae Workouts

  • We all need that one killer glute workout. The Shelf targets the glutes at all angles!

  • Glute focused workouts like this one can be done three times a week.

  • For a full week of workouts i’d suggest, The Shelf targets hamstrings and glutes and Oh My Quads which targets quads. Then choose two upper body workouts from The Sweat Diary to complete your week!

Donkey Kicks

  • 3 sets x 10 reps (5 each leg)

  • Muscle Groups Targeted: Lower back, Glutes

    Helps activate the glute muscles for a heavy leg day. Increases glute muscle growth and stabilization in hips.

Fire Hydrants

  • 3 sets x 10 reps (5 each leg)

  • Muscle Groups Targeted: Lower back, Glutes

    Helps activate the glute muscles for a heavy leg day. Increases glute muscle growth and stabilization in hips.

Straight Leg Donkey Kicks

  • 3 sets x 10 reps (5 each leg)

  • Muscle Groups Targeted: Lower back, Glutes

    Helps activate the glute muscles for a heavy leg day. Increases glute muscle growth and stabilization in hips.

Back Squats

  • Total - 4 sets x 10-12 reps (2-3 min rest between each set)

    Weight Recommendation*

    Set #1 Light Weight

    Set #2 Medium Weight

    Set #3-4 Heavy Weight

  • Muscle Groups Targeted: Lower Back, Glutes, Hamstrings, Quadriceps

    A good movement for total lower body strengthening.

Hip Thrusts

  • Total - 4 sets x 10-12 reps (2-3 min rest between each set)

    Weight Recommendation*

    Set #1 Light Weight

    Set #2 Medium Weight

    Set #3-4 Heavy Weight

  • Muscle Groups Targeted: Hips, Glutes, Quadriceps

    Helps increase strength in lower back and knees, helps stabilize the pelvis.

Outward Hip Abduction

  • Total - 3 sets x To Failure (rest enough time to go into your next set with 100% effort)

    Breakdown -

    Set #1 x Rep Until You Can’t Rep No More! Rest, Repeat 3x total

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Muscle Groups Targeted: Hip Abductors

    Can help improve strength and stability in hip muscles.

Glute Extensions

  • Total - 4 sets x 15 reps (2 min rest between each set)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Muscle Groups Targeted: Lower Back, Glutes, Hamstrings

    Helps to strengthen the posterior chain.

Cable Kicks

  • Weight Recommendation* Medium Weight

    Total - 4 sets x 8-12 reps (1 min rest between each set)

  • Muscle Groups Targeted: Glute, Hamstrings

    Lower body strengthening. Will help increase your ability to lift heavy.