Glutes, Glutes & For Good Measure... Some More Glutes
Take your leg training to the next level with this glute workout!
When trying to activate the glutes make sure you drive through the heal, this will target a lot more of your back-end and less of the quads!
Legs |
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|
Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK 1 |
Load WK 2 |
Load WK 3 |
Load WK 4 |
|
A1 |
Leg Press – Feet High & Wide |
10 |
4 |
2021 |
50 |
90 |
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B1 |
Cable Glute Kickbacks |
12 |
3 |
1010 |
24 |
- |
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B2 |
Barbell Glute Thruster |
15 |
3 |
2012 |
75 |
- |
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B3 |
Walking Lunge – Use Dumbbells (Heavy) |
10 |
3 |
2021 |
50 |
90 |
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C1 |
Single Leg Glute Thruster |
15 |
3 |
2021 |
75 |
- | ||||
C2 |
Medium Box Step up |
8 |
3 |
2021 |
40 |
90 |
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D1 |
Smith Machine Reverse Lunge |
10 |
3 |
2021 |
50 |
- | ||||
D2 |
Squat Pulse |
30 |
3 |
1010 |
60 |
90 |
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