Day 22:Glutes & Delts
Glutes & Delts
I hope you’re feeling confident and strong today because we’re hitting our favorite muscle groups. I’ve had my PRE-KAGED to get my body ready for the work, and am excited to get started with the final week of this plan.
If you’re feeling a little tired after the last three weeks of intense work, that’s okay, and is expected. Pay attention to your form and make sure you’re still executing everything safely. I’m going to aim for a PR on hip thrusts today as I have a great machine to use for it. When increasing your weight for an exercise, it doesn’t need to be a massive jump in weight. I often add 10 lbs. per side when I’m pushing myself to go heavier. Try it out and see how it feels. If you can still get your reps, it’s time to increase again!
Even though you feel warmed up after hitting glutes, always make sure to get the blood flowing in the shoulders before you lift the heavier weights. I do some dynamic movements like arm circles which help to loosen up my body and get this muscle group ready to work.
| Exercise | Image A | Image B |
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Barbell Hip ThrustSets: 4 Reps: 10,5,20,20 |
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Barbell Walking LungeSets: 4 Reps: 10 steps each leg |
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Back ExtensionSets: 2 Reps: 30 |
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GluteatorSets: 4 Reps: 20 |
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Lateral Raise MachineSets: 4 Reps: 20 |
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Alternating Dumbbell Front RaiseSets: 4 Reps: 10 |
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Reverse Cable FlySets: 4 Reps: 10 |
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Six WaysSets: 2 Reps: 12 |
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