Building Programs – Glutes

BUILDING

60 Second Rest Between Sets

Glutes

-Glutes require a strong mind-muscle connection *CONCENTRATE*

-Push through your heels at all times to further activate your gluten

Pre Exhaust/Activate your glutes with Cable Kickbacks 1X20 each side

SUPERSET

Curtsy Leg Press 4X10 each leg
Single Leg Bench Cross Overs 4X20 each leg

SUPERSET

Kettle Bell Elevated Sumo Squat 4X10

*Keep glutes engaged by going slow. Go DEEP- Glutes go behind the knees*

Stationary, Deep, Sumo Jump Squats 4X15

*Explosive jumps (straighten legs at the top). Land, then go slow into the squat

SUPERSET

TRX Pistol Squats 4X12

*Deep & low – like all glute exercises, push through the heel*

Lunge + Kickback 4X20

SUPERSET

Resistance Band Clam Shells 4X12

-Laying on the floor with your spine in neutral alignment (not cocked up on to your elbow/ hand), bring the knees into the chest & still keeping your feet touching, slowing open your knees up like a clam shell. Slowly bring it back to start. Keep feet together and really push to open the band – if you can do more than 12, change resistance band to a stronger, tighter one*

Leg Extension Machine Glute Bridge 4X10

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