GLUTE FOCUSED WORKOUTS AND COMBINATIONS

DAY 1
Hip Thrust Pyramid 12/8/4/20 (1st set x 12, 2nd x 8, 3rd x 4, 4th x 20)
Military Press 10/8/6
Goblet Squat 3x8
Inverted Row 3x AMRAP
Good Morning 3x8 B STANCE-----------------------> 1 LEG FRONT, 1 BACK
Extra-Range Side-Lying Hip Raise 3x10
DAY 2
Pause Hip Thrust 3x6 (3-sec pause)
Close-Grip Bench Press 10/8/6
Reverse Lunge Isohold 2x 1 min
Neutral-Grip Pull-up 3x AMRAP
Single-Leg RDL 3x8
Nordic Ham Curl 3x3 or TRX HAM CURL 3 X 12 -VERY SLOW,CONTRACT
DAY 3
Hip Thrust Dropset 2x10/10/10
Push Press 3x6
Back Squat 3x5
Chest-Supported Row 3x10
Deadlift 3x3 (ramp up)
Seated Hip Abduction 2x30
GLUTE WORKOUT 1
Frog Pump 80
Extra-Range Side-Lying Hip Abduction 30
Frog Pump 60
Extra-Range Side-Lying Hip Abduction 25
Frog Pump 40
Extra-Range Side-Lying Hip Abduction 20
Frog Pump 20
GLUTE WORKOUT 2 (DO 3 ROUNDS)
Lateral Band Walk 40 (20-20)
Eagle Fly On Bench 3 x 15
Wall Sit w/Band 3 x 40''

Barbell Workout combos :

1.
(SETS X REPS)
BACK SQUAT 3x5
BARBELL HIP THRUST 3 x 12-15
BARBELL ROMANIAN DEADLIFT 2 x 10-12
CABLE STANDING GLUTE KICKBACK 2 x 15
SEATED HIP ABDUCTION WITH BAND 2 x 30 + 1MIN FOCUS ON SQUEEZING YOUR
GLUTES

2. BARBELL LUNGES x 100

HIP THUSTS X 100

CALL IT A DAY, DO SOME ABS, GET OUT, REST