Day 36:Glutes
Here we go—round two of this workout! With the sets and reps staying the same as last week, I want you to really focus on lifting more weight as a challenge.
You may be wondering what the difference is between the hip thrust we were doing in the first four weeks and the glute bridge we’re doing now. In the hip thrust, your upper back rests on a bench, but for the glute bridge you lie directly on the ground. This changes the range of motion you can complete, letting you go heavier on the glute bridge to build the muscle needed to fill out your jeans and bikini bottoms. To effectively complete the drop set on this exercise, it definitely helps to have someone pull the weight off for you. This will let you stay in position and keep your mind on the exercise throughout the entire set. Now, let’s get our PRE-KAGED in and head to the gym to build some killer glutes!
| Exercise | Step 1 | Step 2 |
|---|---|---|
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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