Day 20:Glutes

Well, I’m feeling yesterday’s workout a lot. That’s a great thing, but now it’s even more important that I make sure I’m fully warmed up before starting today’s session. Today is all about the burn in the muscle, so it’s a good workout to follow yesterday’s heavy lift. I want you to get as much blood flow into the glutes as possible, so be sure to have your PRE-KAGED 30 minutes before your session starts.

I’m happy to be at my home gym today so I can use a cable machine for my kickback variations. The combination of using the cables, resistance bands, and lighter weight for these high-rep sets is really going to set fire to these glutes!

I like to get some cardio done after this workout. It keeps the blood moving through these muscle groups which will aid in recovery. Also, don’t forget to do a good stretch afterward. Your body needs it!


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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