Team Alexa
Welcome to Happy Cheeks, this program will take you from pancakes to peaches! It's designed to be completed in a gym with equipment. The sessions include glute-focused exercises, optional glute sessions and HIIT workouts. Get ready to make your cheeks happy!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Activation 1
2 times rounds to get warmed up: - 5 Push ups - 10 Monster walk forward and back - 15 Jumping Jacks - 20 Frog pump
B
Back Squat
4 x 8
C
Pull-Up
4 x 8
D
Glute Bridge
3 x 15
E
Bench Press
4 x 5
Conditioning
F
3 Rounds - 40 reps monster walk (20 forward,20 backward) - 40 reps frog pump No rest between movements or rounds.
G
Free Time
1 x 10:00
A1
Lateral Band Walk
3 x 20
A2
Standing Hip Hinge Abduction
3 x 20
A3
Standing Kickback
3 x 20
A4
Standing Banded Abduction
3 x 20
A5
Standing Glute Squeeze
3 x 20
Circuit
A
6 Minute Tabata (20 seconds on, 10 seconds rest) Complete as many burpees as you can in 20 seconds and then rest for 10. Then move on to crunches and so on. -Burpees -Bicycle Crunches -Pop Squats
Prep
A
Activation 2
2 rounds to get warmed up: - 10 Banded Glute Bridge - 5 Downward Dog to Upward Dog - 10 Banded Jump Squats - 5 Plank Push-ups
B
Weighted Hip Thrust
4 x 8
C
Seated Military Press
4 x 12
D1
Single Leg RDL
3 x 12
D2
Band Pull-Apart
3 x 15
E
Hip External Rotations
3 x 15
F
Free Time
1 x 10:00
A1
Single Leg Hip Thrust
2 x 10
A2
B Stance Hip Thrust
2 x 10
A3
Eccentric Single Leg Hip Thrust
2 x 10
A4
Quadruped Leg Swings
2 x 20
Circuit
A
(AMRAP) As many rounds and reps as possible in 8 minutes: - 20 Plank Jacks - 15 Sit Ups - 10 Alternating Reverse Lunges
Prep
A
Activation 3
2 rounds to get warmed up: - 10 Good Morning - 15 second Side Plank each side - 20 Jumping Groiner
B
Deadlift
4 x 8
C
Push-Up
4 x MAX
D1
Quadruped Bent Knee Kickback
3 x 15
D2
Bent Over Row
3 x 10
E
Side Lying Hip Abduction
3 x 20
F
Free Time
1 x 10:00
