Day 29:Glutes
How else would we kick off our new training plan? With glutes, of course! Right off the bat we’re including drop sets on the glute bridge and hip abduction. When doing a drop set, you’ll start with your heaviest weight to complete your first set of reps. Once you’ve completed them, you will remove some of the weight and immediately complete the next set of reps. You’ll drop the weight one more time for your final set of reps, and then you get to rest. For example, in the glute bridge, you’re doing one set and dropping the weight twice, for a total of 30 reps in that single set. Talk about fatiguing the muscle right off the bat!
To help push through these huge sets, make sure to drink your PRE-KAGED 30 minutes before your session starts. This will give you the boost of energy you’ll need for this workout—trust me! Now, it’s time to try out this new plan, so let’s go have some fun.
| Exercise Details | Example A | Example B |
|---|---|---|
Barbell Glute Bridge
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GluteatorSets: 1 Reps: 20/20/20 |
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Bulgarian Split SquatSets: 3 Reps: 10 |
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Stiff-Legged DeadliftSets: 3 Reps: 10 |
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Lying Hip AbductionSets: 2 Reps: 30 |
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