ilovebenching
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This workout focuses on challenging your glutes with a combination of compound movements and plate-elevated variations:
Warm-up (5-10 minutes):
Warm-up (5-10 minutes):
- Light cardio, such as jogging on a treadmill or jumping jacks (5 minutes)
- Dynamic stretches:
- Arm circles (forward and backward)
- Leg swings (forward and backward)
- Torso rotations
- High knees
- Butt kicks
- Barbell Back Squats (3 sets of 8-12 reps):
- Focus on proper form: maintain a neutral spine, engage your core, and drive through your heels.
- Romanian Deadlifts (3 sets of 8-12 reps):
- Maintain a slight bend in your knees throughout the movement.
- Focus on hinging at the hips and keeping your back flat.
- Plate Elevated Bulgarian Split Squats (3 sets of 8-12 reps per leg):
- Place the ball of your back foot on a weight plate (45lbs or smaller).
- This increases the range of motion and further challenges your glutes.
- Hip Thrusts on a Bench with Weight Plate (3 sets of 8-12 reps):
- Place a weight plate on your hips.
- This adds extra resistance to the exercise.
- Glute Bridges with Plate (3 sets of 15-20 reps):
- Place a weight plate on your hips.
- Focus on squeezing your glutes at the top of the movement.
- Light cardio, such as walking on a treadmill
- Static stretches: Hold each stretch for 30 seconds:
- Quadriceps stretch
- Hamstring stretch
- Hip flexor stretch
- Glute stretch
- Proper Form: Focus on maintaining proper form throughout the exercises. If you're unsure, consult with a qualified trainer.
- Progressive Overload: Gradually increase the weight, repetitions, or sets of your exercises to continue challenging your muscles.
- Rest and Recovery: Allow for adequate rest between sets and between workouts.
- Listen to Your Body: If you experience any pain, stop the exercise and rest.
- Nutrition: Consume a balanced diet that provides adequate protein to support muscle growth and repair.
