Glute Building: Volume Glutes #15
Added 2022-04-13 04:01:00 +0000 UTCGlute Building: Volume Glutes #15
Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Ball or bar hypers
4. Donkey kicks
Hip thrusts supersets 8x
1. 10 reps
2. 15 swings
5x
5 thrusts, 5 1/2 thrusts, 10 pulses
40 squat hold pulses
10-2
1. Bb sumo DL
2. Bulgarians
3. Kb squat dL (5) and dL squat (5)
4. Sldl
Drop set 2x
1. Kb hang clean 3 reps 60kb 5 reps 40 kb
2. Bb back load rev lunges 4/leg reps small deficit, 5/leg reps on floor
3. 5/leg Weighted step ups, bw rocket step ups
