Plant one foot on the floor with the Smith Bar on your shoulders. Come down into squat position on that leg, with your other leg tucked under you, until your thigh is parallel to the floor. Avoid twisting your hips during the movement, and avoid arching or curving your back. When you come up from the squat, only come up part of the way, and drive the pushing energy into the floor through your heel while you squeeze your glute. If you have knee issues, go with a very light weight.
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Discussion of Bump to Rump Video Series Exercise #3 – Supine Smith Machine Leg Presses
Lie on a bench so that your hips line up with the Smith Machine bar. Place your feet on the bar at shoulder width or even a bit wider. Release the bar and allow it to slowly come down by flexing your knees and hips. Press the bar up, squeezing your glutes and pointing your heels up so that the driving force is through the posterior portion of your legs.
This move can be incorporated into your leg day once a week as an intense finishing exercise. I would not perform this exercise early in your regimen as it will result in excessive fatigue of the hams and glutes before you get a chance to progress to other exercises. Go as heavy as you can without compromising form or your ability to release the Smith bar. I also think it is best to face towards the mirror instead of out on the gym floor, as this can be a pretty revealing position for passerby to witness!
Discussion of Bump to Rump Video Series Exercise #4 – Straddle Bench Jumps
The best stability can be obtained from placing a bench under the Smith Machine bar and using the bar to hold onto as you jump onto the bench. Starting position is standing with your feet on the floor on either side, straddling the bench. You will jump onto the bench with both feet, then return to start. Move rapidly and without pausing. It is a simple move but you will definitely feel these and will be out of breath at the end of your set!
Discussion of Bump to Rump Video Series Exercise #5 – Bench Step Overs
Crouch slightly next to the right side of a bench. Step onto the bench with your left foot with enough room so that you can also step on with your right foot. As soon as you place your left foot onto the bench, you will hop, then place your right foot on the bench while the left foot comes down to the floor on the left side of the bench. Repeat movement so that you end up on the right side of the bench again.
This is a rapid movement in which you be moving constantly. If you want an extra pump, you can pulse the movement when you briefly plant your foot on the floor, just like I do in the video. If you choose to do this in double time, you will get a much more intense workout and will no doubt be out of breath!
Discussion of Bump to Rump Video Series Exercise #6 – BOSU Squats
Place a Bosu ball dome side up on the floor. Holding onto a weight plate at your belly, step onto the Bosu ball so that your feet are slightly narrower than shoulder width apart and you remain balanced on the ball. Squat low as if you are sitting into the squat (do NOT lean forward), and make sure to maintain as much contact with your heels and the Bosu ball as possible. If you do not have a weight plate, you can use a dumbbell, medicine ball or kettlebell, but keep it as close to your belly as possible to shift your center of gravity more posteriorly. When you come up from the squat position, only come up halfway, then go immediately into the next low squat.
Discussion of Bump to Rump Video Series Exercise #7 – Swing Lunges
This exercise will challenge your balance, so I highly recommend performing this exercise without weights and your hands at your hips until you get accustomed to the movement. From a standing position, step into a front lunge, then immediately step into a back lunge with that same leg. Switch legs and repeat. As an option, you may wish to do all repetitions on one leg before switching, but I find that most people have better balance if they switch legs with each rep. The key to maintaining balance is to SQUEEZE your glutes when you perform these lunges and keep your hips level without twisting or bending.
For an extra blast on the glutes, you can do swing lunges with a pump. To do this, you will step into a front lunge, then pulse in a small movement at the peak of the lunge. Move immediately into the back lunge and pulse in a small movement at the peak. Don’t be surprised if your glutes burn at the end of a few sets of these!
Discussion of Bump to Rump Video Series Exercise #8 – Single Leg Dumbbell Deadlifts
Stand holding dumbbells at your sides and palms facing in. Another variation is to use one heavier dumbbell which would be held on the side of your supporting leg, with your other hand on your hip as you perform the movement. Bend forward at the hips as you raise one leg behind you, squeezing your glute as you do so. As you do this, bring the dumbbell(s) down so that they almost touch the floor, and pronate or twist your wrists so that your palms face your body as the weights come towards the floor. Return to start. Make sure to keep your knees soft throughout this movement, and if you have issues with your knees, maintain a slight bend in them. You will perform all repetitions on one leg before switching to the other side.
Discussion of Bump To Rump Video Series Exercise #9 – Side Single Leg Press
Sit on leg press machine so that you are supporting your upper body on one side instead of on your back, with your bottom leg nestled on the floor to add stability. Place your other foot on the foot plate so that your toes are near the side edge of the plate. Push plate up, emphasizing pushing through your HEEL and squeezing your glute as the plate moves up. Return to start. Perform all repetitions on one leg, then switch to other side. This is more challenging than a single leg press that is performed when you are on your back, so use a lighter weight and concentrate on your form. As long as you are driving through your heel and getting that glute squeeze in, you will feel the burn even with a light weight.
Try stacking side single leg presses in a superset with weighted bench step ups or swing lunges to really blast the glutes and hams.
Discussion of Bump to Rump Video Series Exercise #10 – The Canadian Deadlift
Several months ago Ian Lauer IFBB Pro and I developed the Bump To Rump Series as a follow up to the Glute Series videos, and decided to open the series with a relatively unusual exercise called the Canadian deadlift. Though I explain the movement thoroughly in the video, I will describe it here for clarification. To begin this exercise, you will stand with feet shoulder width apart, holding a barbell or EZ curl bar at your hips with arms fully extended. Bend at the waist until the bar is at the floor, then bend at the knees fully so that you are crouched with bar on floor. Straighten out knees, then slowly straighten out torso so that you return to standing position.
Due to the complex nature of this movement, you should use a relatively light weight. For example, with regular barbell stiff-legged deadlifts, I use 40 to 50 pounds, but with Canadian deadlifts, I only use 20 pounds. This is a great deadlift variation if you are getting tired of regular stiff-legged deadlifts and want a change in your routine.
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