If the first workout focused on pure hip drive and strength across horizontal vectors, Workout B is designed to challenge your lower body from completely different angles. Today we're combining large-range-of-motion work, isolation of the lateral silhouette (the glute medius) and the use of free, functional tools like the 15 kg Pink Bar.
Alternating these stimuli is the secret to achieving a complete, well-rounded aesthetic development. Grab your ankle straps, load up and get ready for a maximum-intensity session!
The dynamic start: Olympic bar and Glute Plio Foam
We start by combining free training with the plyometric box to fire up the legs. A spectacular way to begin is with deep Bulgarian split squats. Place the Pink Bar across your shoulders, step forward and safely rest the top of your back foot on the Glute Plio Foam. The box's padding gives you extremely comfortable stability to descend to full depth, stretching the glute to its maximum on every rep.
Do 3 sets of 12 reps per leg, staying in control.
Volume and flow: a deep drive on the Leg Press
We move to one of the most powerful pieces in the Solid Rock range: the press. Here we're looking to move solid weight within an ultra-stable, guided environment. Sit well supported against the ergonomic backrest and place your feet on the upper part of the anti-slip platform; this subtle position change stretches the posterior chain much more on the descent. Lower the load slowly, bringing your knees towards your chest, and push explosively through your heels.
Complete 4 sets of 10 to 12 reps, feeling the pressure in your heels.
Perfect lunges without losing your balance: Smith
Unilateral exercises are fantastic for correcting asymmetries, but sometimes a lack of balance stops us lifting the weight we'd really like to. That's why we move to the Smith Machine. With the bar fixed on a controlled vertical axis, you can perform reverse lunges with absolute safety. Tilt your torso subtly forward in a straight line as you descend to transfer all the tension onto the glute of the front leg.
Do 3 sets of 12 reps per leg, keeping it smooth.
Sculpting the glute medius on the Outer machine
To start chasing that lateral tone and the rounded shape that defines the silhouette, we move to the Outer machine. Working while standing and gripping the handlebar firmly, you eliminate any swaying of the torso. The effort goes clean and direct to the outer glute medius. Push the pads outward with the outer side of your legs and hold the point of maximum opening for a second.
Do 3 sets of 15 reps, controlling the return of the load down to the millimetre.
The finishing touch on the perfect plane: Mirror Double Pulley
To wrap up the session in style, we go for pure analytical isolation using cables. Strap the ankle cuff onto the low pulley, face the large built-in mirror and perform glute kickbacks symmetrically. Use the front mirror to make sure your back isn't overarching, keeping the torso firm. It's also the perfect moment to make the most of your best angle facing the camera to film the result of this workout.
Complete 3 sets of 15 reps per leg, chasing an intense contraction at the top.