Note: This is a very advanced routine. Do not go for this level if you are a beginner or moderate athlete. Go for half the number of the sets on the basic workout and gradually work your way up.
*Also you might want to check out another glute routine i posted, here*
Note2: Choose a weight that is challenging for you but still in your comfort range in order to make it through ALL THESE SETS.
Note3: Have a GOOD preworkout meal and a lot of water/isotonic intra workout drink. This workout is going to explode your brain out.
Let's begin:
Warm up: I went for a 20 minute walk to the gym - preworkout
Muscle activation:
Bodyweight side kicks (1x15/side)
Resistance bands side kicks (1x15/side)
Bodyweight lunges (1x10/side)
Bodyweight Squats - regular leg position(2x10)
Bodyweight Glute extensions (2x8/side)
Workout:
Romanian Deadlifts (4x8)
Sumo Deadlifts (4x8)
Stiff Legged Deadlifts (3x8)
Regular kettle ball squats (4x8)
Sumo kettle ball squats (4x8)
Plie squats (3x8)
Legpress: Glute focus (position your heels higher and put the stress there) 4x8
Quad focus (position your heels lower and put the stress across the entire foot) 4x8
Leg curls: 4x8
Leg extentions: 4x8
Bodyweight glute bridges: 2x8
Single leg glute bridge: 2x8/side
Very heavy dumbbell calf raises: 1x15
Heavy ab curls: 60reps
Static Stretching: (click here to find out why and how to do it correctly)
That was it guys for today! If you give it a shot hit me with your feedback on the training and also the post training feelings. Hope you enjoyed :D Stay tuned for more updates and feel free to contact me through the info below for any question or request you may have!
Cheers,
Irina❤
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