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This is my updated glute routine from my previous “dumpy routine “, go check out that post if you haven’t already. I changed a few things because I am aiming for a leaner look for the summer. This routine is with lighter weight, higher reps and less sets. Every set I do is still either until failure or with progressive overload. Make sure to do every workout slow and controlled as well.⬇️
1.BULGARIANS. 🦋
lean forward for a glute biased Bulgarian split squat. I usually hold my Bulgarian split squats at the bottom for longer (around 5 seconds) on my last few reps of each set.
3x rep range 12-14
2.RDL’S. 🦋
push your hips back and let your torso follow ,with slightly bent knees for a glute biased RDL. I have been using a kettle bell, for some reason this has been activating my glutes even more recently.
3x rep range 12-14
3.HIP THRUSTERS. 🦋
make sure to not over thrust on this workout, keep your chin tucked and your core braced. I also have been incorporating KAS hip thrust on my last few reps of each set. (KAS is a variation of the traditional hip thrust that targets the glutes through a shorter range of motion)
3x rep range 12-14
4.GLUTE KICKBACKS. 🦋
make sure to kick back with your heel first, while leaning forward, with your standing leg slightly bent.
3x rep range 12-14
Ok that was everything! This routine has me sweating like crazy every time😮💨. Let me know about any other content you guys would like to see from me in the comments 🔆
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