E.3. How to Build your Glutes
Resistance bands: https://www.amazon.com/Fit-Simplify-Resistance-Exercise-Instructional/dp/B01AVDVHTI/ref=as_sl_pc_qf_sp_asin_til?tag=marth-20&linkCode=w00&linkId=c8200e9ce3029988216423566ead6f69&creativeASIN=B01AVDVHTI
Ombre Leggings
https://www.amazon.com/Womens-Flexible-Leggings-Activewaer-L704-Bl-Coral/dp/B01LX6O7IZ/ref=as_sl_pc_tf_til?tag=marth-20&linkCode=w00&linkId=da13c399c6bc1e93e7d3d0c7f0ce17b8&creativeASIN=B01LX6O7IZ
How to Build your Glutes Series
Episode 3, week 3, Day 1,2 & 3
(Day 1) Monday
5 minutes of stretching
10 minute warm up
45 minute glute workout
EXERCISES
1)-Glute Bridge on Swiss ball (5 sets of 15)
2)-Cable machine kickbacks on the bench (5 sets of 15, increasing the weight for each set)
3)-Squats on the smith machine with resistance band (5 sets of 12, start off slightly heavy and increase weight 1 time)
4)-Bulgarian Split Squats w/ dumbbells (5 sets of 15 on each leg)
5)-Dead lift w/ dumbbell (5 sets of 20)
(Day 2) Wednesday
5 minutes of stretching
10 minute warm up
45 minute glute workout
EXERCISES
1)-Squat & side kick (5 sets of 2 min.)
2)-Cable machine Kick back & side kick (5 sets of 10 on each leg)
3)-Hip thrust on the smith machine (5 sets of 12)
4)-Curtsy Pulse (5 sets of 12 on each leg)
5)-High step ups (3 sets of 20 alternating legs)
(Day 3) Friday
5 minutes of stretching
10 minute warm up
45 minute glute workout
EXERCISES
1)-Seated Hip abductor w/ resistance band (4 sets of 20)
2)-Side to Side squats w/band (4 sets of 1 minute)
3)- Reverse Hip raise (4 sets of 12)
4)- Cable machine pull through (4 sets of 12)
5)- Box jump w/ kickback (4 sets of 10)
I put in a lot of time and work to create this program so that I can grow my glutes as effectively as possible. Copy the program and try it out.
How to Build your Glutes Series will be a total of 10 episodes released every Monday for 10 weeks. Each episode will have 2-3 days worth of workouts.
Thanks for watching, make sure you give me a like if you found this useful and Subscribe to see my upcoming videos.
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