Winter Weight Workout #5: Glute Grower Workout
Added 2017-11-12 23:42:21 +0000 UTCWinter Weight Workout #5: Glute Grower Workout
**I am 17 &1/2 weeks pregnant during this recording**
Weights
Ankle weights
16” plyo box
small step stool
resistance bands
Adapted from Bret Contreras’s Glute Lab work circuit 3x
Bret’s Instagram: https://www.instagram.com/bretcontreras1/
1. 12 box squat jumps
2. 10/leg deficit bulg (light weight)
3. 12/leg elv leg and shoulder hip thrusts
4. 10/leg deficit curtsy lunges (I will backload these)
5. 25 extra range side lying leg lifts
SET 2: 4x
1. 20 Double Banded Hip Thrusts
2. 25 Seated Adductors
3. 12 banded Sumo DLs
SET 3: 4x
1. 10 backload sumo squats
2. 10/leg donkey kickbacks + pulse
BJ Gaddour’s Adapted “Friyay shred circuit” 30:10 6x 20 mins
BJ’s Instagram: https://www.instagram.com/bjgaddour/
1. hang cleans
2. bulg 2 bulg hop 1
3. alt staggerd pushup to snatch
4. swings
5. face melters
