Time to get that π poppin!! This is a fun workout that will hit all sides of your glutes to them building up and taking shape! Be sure to push the weights with your lifts to ensure maximum hypertrophy! Enjoy!
Equipment needed:
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bench
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cable machine or tonal
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barbell + plates
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landmine attachment
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kettlebell
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bands
Warm-up:
2 rounds of:
5 inchworm
10 90/90 hip stretch with hip extension
10 single leg glute bridges, each side
14 reverse step lunges
15 bench reverse hypers
Workout:
3x24 cable glute kickbacks (12 per side)
3x18 landmine single leg hip thrust with pulse (9 per side)
3 rounds of:
20 Russian kb swings
8 dumbbell single leg deadlifts, each side
20 banded reverse frog pumps
4 rounds of:
15 ankle banded standing abductions, each side
10 banded donkey kicks, each side
10 banded clam shells, each side
Cool down:
2 rounds of:
:30s downward dog with foot pedal
10 single leg downward dog to pigeon stretch
:30s kneeling hip flexor stretch, each side
:30s quadruped adductor stretch, each side
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