Grow Your Glutes Without Growing Your Legs

Grow Your Glutes Without Growing Your Legs

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Grow Your Glutes Without Growing Your Legs

Grow Your Glutes Without Growing Your Legs

fitness, booty, health, 🍑

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

Grow Your Glutes Without Growing Your Legs
Info
Tags Fitness, Booty, Health, 🍑
Type Google Sheet
Published 29/04/2024, 07:31:35

Resources

Design Epic Life – The Ultimate Coronavirus Survival Kit
SparkyGG's health and improvement routines
Bodyweight Fitness Progressions
Social Distancing a.k.a. The Internet is our Friend
Low Carb Diet Studies
Creon’s Life Extension, Ketogenic Diet, Fasting, and Healthspan Notes and References.
The TAXBEAST Plan
GLT PE Lessons