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Here’s the workout I did that was heavily focused on Glutes with only 4 exercises!
The rep ranges is what I did with the weight I used, make sure you use a weight that challenges you in that rep range otherwise do more reps, slow down the reps or increase the weight.
My rule of thumb is that the last 2 reps of your set should be very challenging or you’re doing it wrong;)
🌸: 1: Hip thrusts
4x12 w/AMRAP (as many reps as possible) KAS Glute bridges after each set.
🌸: 2: RDL’s
3x12 reps
Make sure to make them Glute focused so a little more bend in the knee sending your hips back.
🌸: 3: Leg press
3x12
W/4 sec negative (on the way down) on each rep.
🌸: 4: Hyper Back extensions
3x12
W/AMRAP body weight after each set
Save this and try for your next leg day!