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Training

Days

1
2
3
4
Day 3

Isolation and volume
Glutes

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

Gym Version

  1. Smith machine or Barbell hip thrusts 4 x 15
  2. Bulgarian split squats 3 x 10 per leg
  3. Cable kickbacks 3 x 12 per leg
  4. Leg press 3 x 15
  5. Lateral band walks 2 x 20 each way
  6. Finisher banded clamshells 1 min each side

Dumbbell Version

  1. Dumbbell hip thrusts 4 x 15
  2. Bulgarian split squats 3 x 10 per leg
  3. Banded 45-degree kickbacks 3 x 12 per leg
  4. Dumbbell or Kettlebell suitcase squat 3 x 15
  5. Lateral band walks 2 x 20 each way
  6. Finisher banded clamshells 1 min each side

Isolation and volume
Glutes

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