Location: The glutes are located posteriorly, under the pelvic girdle.

Attachments: Sacrum and Coxis and illium

Function: Extension at the thigh

When it's utilized in daily life: Any squat movement.

WEEK 3: FOCUS: GLUTEUS MAXIMUS

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DAY 1

DEADLIFT + GLUTES

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

(unless noted)

BARBELL SUMO DEADLIFT 3 x 10 RPE 50%

BARBELL GOOD MORNING 3 x 10 RPE 50%

WEIGHTED TRAVEL LUNGES  3 x 12EACH LEG

GLUTE KICKBACK 3 X 21

HIP THURST 3 X 12

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DAY 2

POSTERIER

PERFORM AS ONE GIANT CIRCUIT FOR 3 ROUNDS

LANDMINE ROW RPE 50%

STAGGERED STIFF LEG DEADLIFT

SEATED PLATE LOADED ROW

REVERSE PEC DEC

LYING HAMSTRING CURL

DUMBBELL SINGLE ARM ROW

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DAY 3

UPPERS + GLUTE PLYOS

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

JUMP SLPIT LUNGES  3 X 11 EACH SIDE

STANDING OVERHEAD PRESS 3 X 11-13

BOX JUMPS  3 X 20

JUMP SQUATS 3 X 20

BIRD DOGS 3 X 11 EACH SIDE

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DAY 4

SQUATS + QUADS + GLUTES

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

(unless noted)

BARBELL FRONT SQUAT 2 X 10 RPE 60% , 3 X 3 RPE 87%

BANDED SINGLE LEG GLUTE BRIDGE 3 X 12

LEG EXTENSION 3 X 10

SEATED LEG CURL 3 X 10

GLUTE HAM RAISE 3 X 10

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DAY 5

UPPERS + GLUTES

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

(unless noted)

LUNGES WITH LATERAL RAISES

PUSH UPS

DIPS

CABLE CURLS

LOW ROW

SQUAT JUMPS

HIP THRUSTS

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