It’s time to get some glute training volume in today for the best pump to grow your booty! Grab your glute bands and some heavy dumbbells and be ready to work through the three best ways to target and grow your glutes!
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In today’s workout we will work for 60 seconds for each exercise and rest for 15 seconds between each of our 4 rounds. We will complete all 4 rounds before moving on to the next exercise so be ready to stay focused and put in the work. Pick up your heavy weights, it’s time to CRUSH IT!
2 Minutes of Glute Band Warm Up
3. Hip Abduction
4. Glute Bridges
5. KB Swings
0:00 – Intro
0:21 – Warm Up
2:20 – Squats (Goblet and Sumo)
7:06 – Rest
7:36 – Romanian Deadlifts
12:21 – Rest
12:51 – Hip Abduction
17:36 – Rest
18:06 – Glute Bridges
22:52 – Rest
23:22 – KB Swings
28:08 – Cooldown and Motivation
Make sure you’re following the REPS Program in the REPS playlist this month! https://youtube.com/playlist?list=PLE5lGVrS3V9dltTQwVN1epncCyduUcgqP&si=O0KiKzyIZduymB0C
This is workout 3 in the REPS program. Make sure you’re following the REPS PLAYLIST to see each of the 5 workouts added each week. This program’s focus is on strength and hypertrophy. Maintain great form, slow it down if needed, and breathe through your reps. If it gets intense, keep breathing and dig deeper!
To build STRENGTH, focus on lifting weights with your highest intensity, emphasizing max effort per rep. You’ll need to select the heaviest dumbbells you can use for this training goal!
For HYPERTROPHY, maintain a moderate tempo per rep lifting for 2 seconds and lowering back to start for 2 seconds, using weights between 75-85% of your max weight you can use for each exercise. Control both lifting and lowering, and squeeze at the top of each movement.
It’s time to work hard, push yourself, and remember that hard work in workouts is never wasted!
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