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My current glute routine is a killer! Letโs get into the details of this routine.
Not pictured WARM UP: Incline walk on treadmill, incline 12, speed 2.5 for 10 minutes and dynamic stretching before 1st exercise
๐ 1st Exercise: 3 sets of 10 reps Leg Press with a High & Wide Stance
-Starting with a strong compound movement ๐ช๐ผ the purpose of the high and wide stance is to bias more of the glutes and hamstrings
๐ 2nd Exercise: 3 sets of 10 reps (each leg) Bulgarian Split Squats
-Lean your torso slightly forward to bias more of your glutes. An upright torso will bias more of the quads. Drive through your heel as you lift the weight!
๐3rd Exercise: 3 sets of 10 reps Banded Hip Thrusts
-The purpose of the band is to ensure youโre keeping your knees pushed out during the movement instead of them caving inwards. Keep pressure on that band!
๐4th Exercise: 3 sets of 10 reps (each leg) Weighted Step Ups
-Make sure youโre driving through your heel of the planted foot when stepping up! Donโt push off the ground or pull yourself up with the bar.
๐5th Exercise: 3 sets of 10 Glute Extensions
-Use a plate for added weight and intensity. Imagine youโre pushing your hips into the pad as you lift the weight- kind of like how you would do a hip thrust!
๐6th Exercise: 3 sets of 10 reps (each leg) Glute Medius Kickbacks
-Turn the foot of your working leg out 45ยฐ and kick out at a 45ยฐ angle. Make sure to brace your core!
Try it out and let me know what you think ๐ฅ
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