GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS

WEEKS 1 - 4

DAY1 NOTES W1 W2 W3 W4

Weight Weight Weight Weight

Barbell Glute Bridge - 4 x 12 reps

Bent Leg to Spread Eagle Reverse Hyper - 3 x 20 reps

Knee-Banded Standing Hip Hinge Abduction - 3 x 10 reps 3-second pause with knees out for each rep

Cable Cuff Hip External Rotation - 3 x 10 reps

Bodyweight 45-Degree Hyper - 3 x 30 reps Upper back fully rounded, explosively drive your hips into the pad

DAY2 NOTES W1 W2 W3 W4

Weight Weight Weight Weight

Dumbbell 45-Degree Hyper - 4 x 12 reps Upper back fully rounded, explosively drive your hips into the pad

Cable Standing Semi-Straight Leg Kickback - 3 x 12 reps

Extra Range Side-Lying Hip Abduction - 3 x 20 reps

Bodyweight Frog Pump - 3 x 50 reps

Knee-Banded Side-Lying Clam - 3 x 20 reps

DAY3 NOTES W1 W2 W3 W4

Weight Weight Weight Weight

Knee-Banded Feet-Elevated Glute Bridge - 4 x 20 reps Forcefully drive your knees out during both concentric and eccentric

Pause Bodyweight Single-Leg Hip Thrust - 3 x 12 reps 1-second pause

Knee-Banded Seated Hip Abduction - 3 x 30 reps Upright torso

RKC Plank - 3 x 20 seconds

Knee-Banded Quadruped Hip Extension - 3 x 20 reps