Glute Focused Strength (Tempo & Control)

This lower-body strength class is designed to build strong, lifted glutes through controlled tempo, unilateral work, and intentional rest. We’ll focus on slowing things down especially on the way down to increase time under tension, improve muscle connection, and support real strength gains without rushing or ego lifting. A glute-first sequence using dumbbells, bodyweight, and bands, finishing with light activation and steps for circulation and recovery. Tempo Focus: Unless otherwise noted, aim for: • 3 seconds on the way down • 1 second pause where it makes sense • Controlled drive up