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