High Volume Glute builder
Added 2021-04-19 04:01:01 +0000 UTCHigh Volume Glute builder
Activation: 2x
chacha 10/leg
Elv bridges 15
Frog pumps 25
tabata Pair
1. Hip thrusts
2. Knees up abductors
Hipthrust Complex 5x
1. 5 (5 second) Pause thrust
2. 5 dead stop 2 abductors
3. 8 full range
Between rounds do:
1. 10 ball hamstring curls
2. 10 ball bridges
3. 10 ball crunches
SS 1: 10 reps 4x
1. Swings
2. Single DB rev lunges toe touch(just hinge forward toward toe) 5/leg
SS2: 10 reps 3x
1. Ball KB wall squats
2. Squat dl to stand (5 reps) DL then squat to stand 5 reps
HIIT 30:10 4x
1. Sumo KB DL
2. Bench hypers
3. Bench SLDL
High rep set: 20 reps 2x
1. Kb RDL
2. hip thrusts
3. Bstance goblet squat 10/leg
4. Leg lift hip ups 10/leg
