login
Sign Up

Training

Days

1
2
3
4
Day 1

Strength focused
Lower body

To access this content, you must purchase Standard, Gold or Popular.

Gym Version

  1. barbell hip thrusts 4 sets x 12 reps
  2. barbell back squats 3 sets x 8 reps
  3. Barbell Romanian deadlifts 3 sets x 10 reps
  4. Step ups (body weight or dumbbells) 3 sets x 12 reps per side
  5. Single leg glute bridge burnout 2 sets x 20 reps per side
  6. Finisher 1 minute banded glute kickbacks

Dumbbell Version

  1. Dumbbell hip thrusts 4 sets x 12 reps
  2. Goblet squats 3 sets x 8 reps
  3. Dumbbell Romanian Deadlifts 3 sets x 10 reps
  4. Step ups (body weight or dumbbells) 3 sets x 12 reps per side
  5. Single leg glute bridge burnout 2 sets x 20 per side
  6. Finisher 1 minute banded glute kickbacks

Strength focused
Lower body

To access this content, you must purchase Standard, Gold or Popular.
login
Sign Up