Day 50:Glutes

Wow, it’s day 50 of our bikini training program! It’s our first workout of this final week, so I hope you’re ready to push it hard today. Let’s make the most of each session!

On my glute bridges, I want you to pay attention to the fact that I don’t take breaks between each rep—I keep my hips slightly elevated through the whole set. This makes the work harder as the muscle isn’t getting a break between reps. If you fully relax between each rep, it lets the glute muscle rest. Keep that tension on!

Today I’m throwing in some extra work on the abductor machine by including a drop set. I don’t normally do this, but I feel really good today so I want to maximize it. Guys, more isn’t always better, but I’m just listening to my body and taking advantage of my strength and energy while I’ve got a lot of it.

Have a great training session, and push yourself to a new limit in a new way—either with some constant tension or maybe an extra drop set if you’ve got it in you!

Barbell Glute Bridge

Sets: 1

Reps: 10/10/10


Sets: 1

Reps: 20/20/20

Bulgarian Split Squat

Sets: 3

Reps: 10

Stiff-Legged Deadlift

Sets: 3

Reps: 10

Lying Hip Abduction

Sets: 2

Reps: 30


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