Day 13:Glutes

It’s our final training day of the week, and we’re going to make it count with another glute-focused session. As this workout is all about a pump, you don’t want to forget to drink your PRE-KAGED 30 minutes before training to help enhance blood flow. With your body primed to work, I want you to really connect to the working muscle throughout the session. Focus on the muscle doing the work and putting every ounce of energy into squeezing out each rep. Even though the weight may be lighter, you can still make it burn!


Banded Hip Thrust

Sets: 2

Reps: 20

Banded Side Leg Raises

Sets: 2

Reps: 8

Dumbbell Frog Pump

Sets: 2

Reps: 30

Banded Seated Hip Abduction

Sets: 3

Reps: 30,30,30*

*First set leaning back, second set upright, and third set leaning forward.


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