Scribd Logo
Upload

Welcome to Scribd!

  • Glutes Training

    Uploaded by

    Jasmin Kabigting
    18 views4 pages
    The document outlines a 22-day glutes training plan that includes activation drills and main exercises on alternating days. The plan starts with a test day and ends with another test day. Activation drills include hip lifts and hip swings done for 30 seconds on each leg. Main exercises are done in 3-4 sets of 8-12 reps and include barbell hip thrusts, step-ups, Romanian deadlifts, and squats. The plan aims to train the glutes and hamstrings with alternating glute and hamstring focused days over a 22 day period.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 22-day glutes training plan that includes activation drills and main exercises on alternating days. The plan starts with a test day and ends with another test day. Activation drills include hip lifts and hip swings done for 30 seconds on each leg. Main exercises are done in 3-4 sets of 8-12 reps and include barbell hip thrusts, step-ups, Romanian deadlifts, and squats. The plan aims to train the glutes and hamstrings with alternating glute and hamstring focused days over a 22 day period.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    18 views4 pages

    Glutes Training

    Uploaded by

    Jasmin Kabigting
    The document outlines a 22-day glutes training plan that includes activation drills and main exercises on alternating days. The plan starts with a test day and ends with another test day. Activation drills include hip lifts and hip swings done for 30 seconds on each leg. Main exercises are done in 3-4 sets of 8-12 reps and include barbell hip thrusts, step-ups, Romanian deadlifts, and squats. The plan aims to train the glutes and hamstrings with alternating glute and hamstring focused days over a 22 day period.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    22-Day Glutes Training Plan

    Day Activation Drills


    1 Test Day Drill Sets x Reps
    2 Glutes Day 1 Toe Down Hip Lifts 30 sec each leg
    Toe Up Hip Lifts 30 sec each leg

    3 Corrective

    4 Hamstring Day 1

    5 Corrective

    6 Glutes Day 2 Toe Up Hip Swings 30 sec each leg


    Toe Down Hip Swings 30 sec each leg

    7 Corrective

    8 Hamstring Day 2

    9 Corrective

    10 Glutes Day 1 Toe Down Hip Lifts 30 sec each leg


    Toe Up Hip Lifts 30 sec each leg

    11 Corrective

    12 Hamstring Day 1
    13 Corrective

    14 Glutes Day 2 Toe Up Hip Swings 30 sec each leg


    Toe Down Hip Swings 30 sec each leg

    15 Corrective

    16 Hamstring Day 2

    17 Corrective

    18 Glutes Day 1

    19 Corrective

    20 Hamstring Day 1 Toe Up Hip Swings 30 sec each leg


    Toe Down Hip Swings 30 sec each leg

    21 Corrective

    22 Test Day
    Main Exercise
    Exercise Sets x Reps
    Barbell Hip Thrusts 3-4 sets x 10-12 reps
    Long Leg Marches 3 sets x 1 min
    Forward-leaning Step-Ups 2-3 sets x 10 reps

    Reverse Hypers 3 sets x 15-20 reps

    Romanian Dead Lifts 3-4 sets x 10-12 reps


    Prone Frog Curls 3 sets x 1 min
    Curtsy Lunges 2-3 sets x 10 reps

    Single Leg Barbell Hip Thrusts 3-4 sets x 8 reps


    Dumbbell Frog Press 3 sets x 1 min
    Low Bar Squats 3 sets x 10-12 reps

    Dumbbell Single Leg RDLs 3-4 sets x 8 reps


    Slick Floor Bridge Curls 3 sets x 1 min
    Dumbbell Bulgarian Split Squats 2-3 sets x 10 reps

    Barbell Hip Thrusts 3-4 sets x 10-12 reps


    Long Leg Marches 3 sets x 1 min

    Reverse Hypers 3 sets x 15-20 reps

    Romanian Dead Lifts 3-4 sets x 10-12 reps


    Prone Frog Curls 3 sets x 1 min
    Curtsy Lunges 2-3 sets x 10 reps
    Single Leg Barbell Hip Thrusts 3-4 sets x 8 reps
    Dumbbell Frog Press 3 sets x 1 min
    Low Bar Squats 3 sets x 10-12 reps

    Dumbbell Single Leg RDLs 3-4 sets x 8 reps


    Slick Floor Bridge Curls 3 sets x 1 min
    Dumbbell Bulgarian Split Squats 2-3 sets x 10 reps

    Reverse Hypers 3 sets x 15-20 reps

    Romanian Dead Lifts 3-4 sets x 10-12 reps


    Prone Frog Curls 3 sets x 1 min
    Curtsy Lunges 2-3 sets x 10 reps

    Single Leg Barbell Hip Thrusts 3-4 sets x 8 reps


    Dumbbell Frog Press 3 sets x 1 min
    Low Bar Squats 3 sets x 10-12 reps

    You might also like