الوصف
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Glute Builder Full Workout:
WARM UP
Treadmill walk: incline at highest point/ 10 min
ACTIVATION
Donkey kickbacks w/ resistance band: 15x3 each leg
Hip abductors w/ resistance band: 15-20x3
Bosu ball pulse squats: 20x3
WEIGHT LIFTING:
Glute kickback machine:15x3 each leg
Elevated hip adductors:10-12x3
Leg press: 10x4 (increase weight as you are able each set)
Cable squats: 15x3
Reverse lunges on smith machine: 10-15x3 each leg
Cable pull throughs:15x3
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