Grow Your Glutes Without Growing Your Legs
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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
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