Want to know the three best ways to grow your glutes? Join me for this quick low-impact workout! Grab your glute bands and some heavy dumbbells and be ready to work through the three best ways to target and grow your glutes!

Grab your October REPS Workout Calendar here: https://shop.royalchange.fit/products/reps-october-2023-workout-stretch-calendar

In today’s workout we will work for 45 seconds for each exercise and rest for 15 seconds after 4 rounds of an exercise. This workout is going to push you to use one leg at a time and really target any muscular imbalances you may have so you can build the best lower body musculature. We will complete all 4 rounds before moving on to the next exercise so be ready to stay focused and put in the work! Grab your glute bands and your bench, pick up your heavy weights, it’s time to CRUSH IT!

The Exercises:
1. Deficit Lunges
2. RDL
3. Split Squats
4. Glute Bridges
5. Fire Hydrants
6. Banded Squat push out
7. Supermen x2 45
8. Side Plank Abduction Left
9. Side Plank Abduction Right
10. Glute Bridges

CHAPTERS:
0:00 – Intro
0:13 – Warm Up
2:13 – Deficit Lunges
5:29 – Romanian Deadlifts
8:44 – Split Squats
11:44 – Rest
12:14 – Glute Bridges
15:29 – Fire Hydrants
18:44 – Banded Squat
22:15 – Superman Abduction
23:59 – Side lying hip abduction
27:30 – Glute Bridge Finisher
30:15 – Cool Down 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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LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

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