11/05/2025
Highlights of a “glute-focussed” training ft. Lielle
Exercises and sets:
- Glute Hyperextension on the GHD (progressive overload ranging from 20 reps low weight to 8 reps high weight)
- Good Mornings, slow and controlled (ranging between 6-8 reps if your technique is on point, can go lighter if you struggle with your form)
- Elevated T-Bell squats (progressive overload 8-15 reps)
- Hip Thrusters (cause the thrust is a must. 1st set 15 reps, 2nd set 5 reps, 3rd set 10 reps, last set 20 reps. (Weight goes up or down depending on the reps and based on your 1 repetition max)
- Monster walks: ultimately a perfect activation exercise, finisher or even a inbetweener.
💾 & 🚂
