zakruti.com » Sport, fitness, workout » Jeff Cavalier

22 Days to Better Glutes! (GLUTE WORKOUT)

video description

Rating: 4.0; Vote: 1

re not sure what glute workout to follow, your search ends here today. In this video, I-m going to show you a 22 day glute workout that you can do day by day for the next 3 weeks. Everything you need to build your butt and kick start a better looking backside here in a mapped out plan. It starts on day one with a simple assessment in the mirror. Take a look and make note of what you see. Do you have a flat butt? Does it sag when looked at from behind? Do you lack round glutes that make everything you wear look better? Be honest and compare the changes after just the first 22 days of this plan. Remember, there is nothing stopping you from repeating this glute workout for subsequent rounds and more improvements. From here you are going to perform one of four key workouts for glutes. Two of them are going to directly hit the glute muscles and the other two are going to strengthen the glutes by indirectly training them through the secondary hip extension function of the hamstrings. On every even day along the way to day 22, you will be performing one of these two styles of workouts. Alternate between the glute focused training days and hamstring workouts while remembering to also bounce back and forth between the two separate versions of each. On your days in between the strength training days you will have the option to perform either a corrective glute workout or take an off day. Only if you are feeling fatigued is it advised that you take the day off. The goal of this glutes workout progression is to keep the volume a bit lower on individual training days but increase the volume overall over the course of the 3 weeks. In the end, the structure of the hamstrings focused exercises will help to also help offload the glutes a bit and give them a chance to recover while still keeping the volume higher than you are used to and capable of producing faster gains. This is similar in structure to an anterior posterior workout split where you train your legs 6 days per week (3 for the quads and 3 for the glutes and hamstrings. The exact sets and reps are included in the workout video but are also laid out here for reference: GLUTE DOMINANT DAY 1 ACTIVATION / WARMUP: - Toe Down Hip Lift x 30 sec each leg - Toe Up Hip Lift x 30 sec each leg 1. Barbell Hip Thrusts - 3-4 x 10-12 2. Long Leg Marches - 3 x 1 min 3. Forward Leaning Step Ups - 2-3 x 10 each leg -------------- CORRECTIVES DAY 1 1, Reverse Hypers - 3 x 15-20 2. Hip Drops - 3 x 15-20 each leg -------------- HAMSTRING DOMINANT DAY 1 ACTIVATION / WARMUP: - Toe Down Hip Lift x 30 sec each leg - Toe Up Hip Lift x 30 sec each leg 1. Barbell RDL-s - 3-4 x 10-12 2. Prone Frog Curls - 3 x 1 min 3. Curtsy Lunges - 2-3 x 10 each leg -------------- CORRECTIVES DAY 2 (OR OFF) 1. IR Hip Lifts - 3 x 15-20 each leg 2. Fire Hydrants - 3 x 15-20 each leg -------------- GLUTE DOMINANT DAY 2 ACTIVATION / WARM UP: - Toe Up Hip Swings x 30 sec each leg - Toe Down Hip Swings x 30 sec each leg 1. SL Barbell Hip Thrusts - 3-4 x 8 each leg 2. DB Frog Press - 3 x 1 min 3. Low Bar Squats - 3 x 10-12 --------------- CORRECTIVES DAY 1 1, Reverse Hypers - 3 x 15-20 2. Hip Drops - 3 x 15-20 each leg -------------- HAMSTRING DOMINANT DAY 2 ACTIVATION / WARMUP: - Toe Up Hip Swings x 30 sec each leg - Toe Down Hip Swings x 30 sec each leg 1. DB Single Leg RDL-s - 3-4 x 8 each leg 2. Slick Floor Bridge Curls - 3 x 1 min 3. DB Bulgarian Sprinters - 2-3 x 10 each leg -------------- CORRECTIVES DAY 2 (OR OFF) 1. IR Hip Lifts - 3 x 15-20 each leg 2. Fire Hydrants - 3 x 15-20 each leg Remember, you can always repeat this 22 day glute workout for a better butt once you complete the initial 3 week plan. Perhaps, taking a week off before restarting will be advised if you are feeling fatigued. That said, many have been able to jump right back into another round of this without needing the extra rest due to the built in fatigue management provided with the optional corrective or rest days. Regarding the correctives, they are incredibly important. In order to build rounder glutes you are going to want to train the muscles through all three planes of motion. These days will compliment the work you are doing on the other glute workout days and help to accomplish just that. If you-re looking for a complete day by day plan that doesn-t just build athletic legs but also gives you a step by step meal plan to get ripped fast, be sure to visit athleanx. com via the link below and start training like an athlete today
Date: 2022-04-22

← I Have a Hernia! (NOW WHAT)

Fix Back Pain by Doing This (EASY) →

Related videos

It's Tough, But It Gets You Abs In 60 Days

• Jeremy Ethier

Most Men Over 40 Can't Pass These Basic Fitness Tests (can you)

• Muscle Monsters

The Only 25 Exercises You Ever Need

• Jeff Nippard

Every Supplement Brand Just Got Put on Notice!

• Ryan Humiston

This is Why You’re Not Growing!

• Ryan Humiston

7 Exercises You MUST Pass (Or You’re Aging Too Fast)

• Jeff Cavalier

Comments and reviews: 10

Chris
Thanks for presenting seemingly complex plans and breaking them down for us! My training is typically done outside with in-line skates (for hockey strengthening and low impact freestyle. I try incorporating as many body weight exercises while wearing them. Once I discovered the slick floor glute raise exercise- I started performing while wearing skates and I too love that exercise!
I have knee pain and some of the suggested exercises can be rough on them (esp deadlifts, barbell glute raises, etc. Would you suggest another exercise or should I skip certain exercises so my knees have time to recover?
Thanks again Jeff!
reply

PFM
I think the overweight people at the beginning where a little insulting. I get what Jeff is trying to say and it is important, but I feel like he normally does it a bit more tastefully, which I prefer. This seemed a bit too much like fat shaming to me. We want to encourage people to work out and be healthy, not make them feel worse about themselves than they already do, right?
Amazing video apart from that, I'm really hyped to try it out. I've suffered a knee injury recently and I think this is going to be the ideal way to build up a foundation to get back into heavier lifting again. Thank you Jeff, you are the best!
reply

Nadine
Hey Jeff, thanks for sharing! This is exactly what I-ve been looking for. So I usually work out 3-4 times a week and alternate between upper body and lower body (always including abs, and this 22-day workout plan is solely focused on glutes which I usually focus on only on the days dedicated to lower body. Should I also be doing these when I-m doing an upper body workout? Is it be okay to train so many muscle groups at a time?
reply

Leia
I am a runner who is quad dominant. I have been working on my posterior chain at the gym for some months now, but haven-t seen the glute development as much as expected. I would very much like to try your 22 day glute routine. The exercises are simple enough and ones I do, its just knowing how to put them all together!
reply

Andr-
How to combine this with cardio workouts? If I train my legs, especially if it is an intense workout every day, how can the legs sustein a long (30 min or more) cardio session? Should I not do cardio every day and only on the -resting days-? That does not seem a good solution to gain resistance and loose weight.
reply

Brian
Thanks for this. Do you recommend this program to kick start preventive measures for lower back spasms? Basically, I throw out my back once or twice a year and it sabotages my progress. I assume my back is doing work that it shouldn't, and I'm trying to figure out what. Thanks.
reply

Christine
I really don't understand the internal rotation hip lift, corrective day 2. He's asking for a few inches of hip lift, but his working hip is already off the floor. He seems to only be lifting the calf and foot. I have to be doing this wrong because it's very easy.
reply

Steve
Lots of great info but geez Jeff, did you have a date or something? Talked faster than a used car salesman lol.
Regarding the long leg marches, aren-t you working the hip flexors predominantly? Or does holding your flutes off the ground lessen that?
Thanks!
reply

David
My toe up hip lifts cause my left hip to pop when lifting my leg (toe down is fine. It feels and sounds weird, and I wonder if it's harmful? I do have meralgia paresthetica in my left hip (a trapped nerve causes pain, burning, and numbness in the outer thigh.
reply

ottismymann
Don-t underestimate the value of the corrective days, they really help create the muscle-mind connection and are critical to the bigger movements. Corrective day 2 has been especially helpful improving my hip mobility.
reply

Add a review, comment