Day 20:Glutes
Well, I’m feeling yesterday’s workout a lot. That’s a great thing, but now it’s even more important that I make sure I’m fully warmed up before starting today’s session. Today is all about the burn in the muscle, so it’s a good workout to follow yesterday’s heavy lift. I want you to get as much blood flow into the glutes as possible, so be sure to have your PRE-KAGED 30 minutes before your session starts.
I’m happy to be at my home gym today so I can use a cable machine for my kickback variations. The combination of using the cables, resistance bands, and lighter weight for these high-rep sets is really going to set fire to these glutes!
I like to get some cardio done after this workout. It keeps the blood moving through these muscle groups which will aid in recovery. Also, don’t forget to do a good stretch afterward. Your body needs it!
| Exercise | Demo Image A | Demo Image B |
|---|---|---|
Banded Hip ThrustSets: 2 Reps: 20 |
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Banded Side Leg RaisesSets: 2 Reps: 8 |
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Dumbbell Frog PumpSets: 2 Reps: 30 |
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Banded Seated Hip AbductionSets: 3 Reps: 30,30,30* *First set leaning back, second set upright, and third set leaning forward. |
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