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ALEXA STANCO | TRAINING & NUTRITION

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ENHANCE  ENHANCE YOUR CURRENT  ExerciseRoutine You KNOW I wouldn’t leave you hanging between now and the start of the challenge. 

These supplement workouts are not meant to be challenging or difficult, but more so “warm up” and activate your glutes for the added volume the next 8 weeks. I want you to spread these out throughout your workouts leading up to the challenge. You don’t want to kill your body before we start! 

@ALEXASTANCOFIT 

The below movements are meant to enhance your current exercise routine before before the start of the challenge. You will then be provided the  full, intense, full workout routine for the challenge starting January 14th. While performing these movements, I want you to start making mind-muscle connection (picturing the muscle work and imagining the muscle contractions) with your glutes.

1

RPE  

WHAT IS “RPE”?

RPE is “rate of perceived exertion or how HARD you will be working that set. This will be used throughout the entire program, so get to know this term!

This gauges how hard you are pushing yourself during the workout. This number is very important as it will give you an idea of now only how hard to push yourself, but the weight you should be using. 

@ALEXASTANCOFIT 

RPE is on a scale of 1-10, or think of it has 0-100%. 10, or 100% is failure/max effort, meaning you physically cannot to another rep. RPE of 9 is 1 repetition shy of failure, or 90% of your max effort. RPE of 8 is 2 reps shy of failure, or about 80% of your effort… and so on.

2

01 WORKOUT  Supplement 1 Sets

Reps 

Rest (min) 

RPE

Notes

Hip Thrusts 

3

15

1.5

7

Place weight on hips and lean up against a bench. Thrust upwards while tucking your tailbone. Look straight ahead 

Banded Abductions

2

20

1

8

Band above knee. Sit and open and close your knees, feeling it at the side of your glutes

Cable Kickback

2

20

1

7

Set the cable low, lean forward. With a flat back, sweep the weight up and squeeze your glute

FITNESS 

@ALEXASTANCOFIT 

Exercise 

3

02 WORKOUT  Supplement 2 Sets

Reps 

Rest (min) 

RPE

Notes

Sumo Squats 

3

15

1

7

Wide stance. Sit your hips back and squat low as you drive up through your heels. Feel the tension on your glutes.

Cable Pull Throughs

2

15

1

7

Put rope on cable. Place rope between legs and step away from cable. Thrust back and forth, squeezing glutes.

Banded Hip Thrusts

2

30

1

8

Band above knees. Lay flat and thrust upwards with a hard squeeze on your glutes.

@ALEXASTANCOFIT 

Exercise 

4

03 WORKOUT  Supplement 3 Sets

Reps 

Rest (min) 

RPE

Notes

Banded Lying Clams

2

20

1

8

Band above knees. Lay on one side with your knees in. Open and close your knees.

SL Banded Hip Thrust

2

20

1

8

Band above knees. Place cross one foot over the working knee and thrust.

Body Weight Lunges

2

15ea

1

7

Step one leg at a time. Keep your head down and push up through your heels.

@ALEXASTANCOFIT 

Exercise 

5

04

WORKOUT  Supplement 4 Exercise 

Sets

Reps 

Rest (min) 

RPE

Notes

Glute Bridge 

3

20

1

7

Lay flat on the ground and place weight on your hips. Thrust up and squeeze.

Hip Thrust into Abduction

2

20

1

8

Band above knees. Lay flat. Thrust up and as you hold the upwards position, open and close your knees. Repeat.

05 Exercise 

Sets

Reps 

Rest (min) 

RPE

Notes

Banded Squat with weight

2

15

1

7

Band above knees. Hold weight and perform a squat. Get low and feel the tension in your glutes.

Banded Hip Thrust

2

20

1

8

Cable Abduction

2

15

1

8

Band above knees. Lay flat and thrust upwards squeezing your glutes. Cable around ankle. Stand parallel to cable. Slightly bend knee and sweep weight away from your body.

@ALEXASTANCOFIT 

WORKOUT  Supplement 5

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