Let me help you build the perfect glute & hammie workout

You’re going to want to save & like this to refer back to it.

1⃣ RDL/ Compound: we starting with a hinge movement that requires max effort due to the load you’ll lift. Keeping reps tight at 6 reps 4 working sets. Your first set will be a warm up at 12 reps (just bar) before progressing onto your next warm up set with added weight. Once you feel ready load her up! Each set aim to add more weight if you can.

2⃣ HIP THRUST: moving to your queen of glute exercise the hip thrust. Here you’re going to do a warm up set at 40/50% max weight for 1012 reps. Your first working set you need to up the weight at around 70% max weight and perform 7/8 reps. Increasing the weight each time your final set (set 5) need to be 4 reps only at best

3⃣ SPLIT SQUAT/ unilateral: single leg movement is a must my choice was splits today. Reps are low weight is high, with around 60lbs (27.5kg) on each hand my max was 7/8 reps each leg 4 sets

4⃣ GHD Curls: perfect isolation movement that will completely burn out those hammies. Aim to perform around 3/4 sets at as many reps as possible.

5⃣ MEDIUS KICK BACK/ iso/ accessory: finishing off with some extra targeted glute love. The cable Medius kick back. Weight should still feel challenging but bare in mind it’s an isolation movement so you won’t be lifting as heavy as your big movements. 12 reps each leg 3 sets

There you have it, simple, to the point and progressive.

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