Fall Muscle Growth #7: Glute Grower
Added 2018-09-19 19:48:25 +0000 UTCSupport me and this channel on Patreon:
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***Equipment I use***
Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php
Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php
PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos
Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html
Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-
colored-lettering.html
Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html
Squat sponge: http://a.co/d/3jNqT4H
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Grippy sling shot Hip Circle: http://a.co/d/2T37XD4
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L
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Fall Muscle Growth #7 Glute Grower
Activation::
50 bodyweight frog pumps
60 lighter weight frog pumps
40 weighted frog pumps
SuperSET 1: 2x
1. Bulgarian drop set (5 reps 3/weights)
2. 25 swings
Giant SET 2: 4x
1. 10 RDL
2. 5 staggered squat + 5 deficit rev lunges/leg
3. 25 Cha chas per leg
SET 3: no rest tabatas
1. swings & RDL
2. hang clean burpees & squats
SuperSET 4: 4x
1. 8 Sumo DL
2. 5 rev lunge + curtsy lunge/leg
SuperSET 5: 5x
1. 20 hip thrusts
2. 50 abductors
SuperSET 6:
1. 10x10 max hip thrusts + 5 box squat jumps
