|
GLUTE WORKOUT
| BODYPART |
EXERCISE
|
SETS |
|
REPS |
| Quads/Glutes |
Squat
* |
2 |
|
12 |
| Quads/Hams/Glutes
|
Walking
lunge |
2 |
|
# |
| Hamstrings/Glutes |
Glute-ham
raise |
3 |
|
12-15 |
| Glutes |
One-legged
cable kickback |
3 |
|
12-15 |
| Glutes |
One-legged
cable lateral raise |
3 |
|
12-15 |
|
|
Exercise Descriptions
TRAINING NOTES
Before the
workout, begin with a 10 minute warm-up followed by light stretching.
* Perform one
warm-up set of 20 light reps, prior to the first main set.
Perform this
workout 2 times a week.
Use good training
form.
Rest 30-45
seconds between each set.
Stretch between
sets.
# Stop a few
steps before muscle failure.
Perform 30-45
minutes of aerobics 4-5 times a week, in ways that maximize glute
involvement such as:
1.Using a stair-stepper or a treadmill set at an incline angle.
2.Running hills and swimming using fins.
|
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