BodyRock Body | Week 2 Day 1 | Legs + Glutes

Your Cart is Empty

BodyRock Body | Week 2 Day 1 | Legs + Glutes

October 12, 2015 2 min read


2-3 Rounds
30 Seconds Work | 10 Seconds Rest


3-4 Rounds
50 Seconds Work | 10 Seconds Rest


5 + Rounds
50 Seconds Work | 10 Seconds Rest

Single Leg Elevated Glute Bridge

Place your mid back across an elevated surface like a step or the edge of the couch. Position feet so knees are at 90 degrees and directly under your knees when you thrust up. Beginners can use two feet and advanced BodyRockers can elevate one leg and push with the other. Be sure to push through the heels. Do 10 each leg then alternate for time. Edith - Workout6-2 Edith - Workout6-3 Edith - Workout6-4 Edith - Workout6-5

Goblet Squat + Pulse

Hold a 5 or 10 lbs plate in each hand and position them together under your chin. Take a shoulder width or slightly wider stance and squat down as low as comfortable. At the bottom position pulse up just slightly before returning to beginning. Continue for time. Edith - Workout6-6 Edith - Workout6-7 Edith - Workout6-8 Edith - Workout6-9 Edith - Workout6-10

Hamstring Curl In

Lying on your back, place back of heel on top of the ball. Roll the ball in and under your legs, your hips coming up as you do. Continue for time. Edith - Workout6-11 Edith - Workout6-12 Edith - Workout6-13  

Single Leg Wall Squat

Place ball against the wall and your lower back. Position your feet about 1 foot in front of your body. You want to make sure your bent knees form 90 degrees at the bottom of the movement. Raise one leg and squat with the other. You want to feel these in your glutes. Edith - Workout6-14 Edith - Workout6-15 Edith - Workout6-16 Edith - Workout6-17  

Overhead swiss hold reverse lunge with postior and anterior pelvic tilt

Hold the swiss ball directly above your head with locked out arms. Step back into a lunge. At the bottom of the move tilt pelvis forward then back then return to starting positon. Continue by alternating for time. Can be done with weights overhead for more challenge. Edith - Workout6-18 Edith - Workout6-19 Edith - Workout6-20 Edith - Workout6-21 Edith - Workout6-22

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 817 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 54 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.