Cách dễ nhất để tải video Lemon8 và tải ảnh từ ứng dụng Lemon8
Máy tính: Nhấp chuột phải và chọn "Save link as..." để tải xuống.
PHOTOS | |||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống |
My glute routine that completely changed the size and shape of my glutes.
- (these results are after 2 years of consistent effort)
Leg day: (pick 4-5 from the list, slow and controlled, until failure on last set, high weight, 6-8 reps should be the range to aim for)
Warm up- hip abductor
- Hip thrust: warmup set with 3x 6-8 of HEAVY weight (pause at the top!) —— can be replaced with heavy dumbbell single leg hip thrusts. Also can add KAS glute bridges to help go til failure
- RDLS 3x8
- back extension 3x10 holding 25
- Sumo squats 3x8
- Deficit reverse lunges 3x8
- BSS forward lean 20 in each hand
- Smith step ups 3x8
- Cable kickbacks until failure
Consistently doing this routine 2-3 times a week will get you results as long as you are eating enough food/protein every day!
🩷🩷🩷