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4 Glute Strengthening Workouts Redefining Strength

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Rating: 4.0; Vote: 1

4 glute strengthening Workouts 1. Mini Band Booty Burner (0: 10) 2. The Glute Superset Workout (0: 47) 3. The 1-Minute Squat Killer (2: 20) 4. The Triset Booty Blast 1. Mini Band Booty Burner Complete 2-4 rounds of the circuit below, working for 30 seconds on each move. Rest 30-60 seconds between rounds. This is perfect as a burnout or part of your warm up! CIRCUIT: 30 seconds Mini Band Alternating Side Steps 30 seconds per side Mini Band Reverse Taps 30 seconds Mini Band Wall Bridge 2. The Glute Superset Workout Complete 3-4 rounds of each superset, going right from one move to the next without resting. Rest 45-60 seconds between rounds of the superset. Complete all rounds on one superset before moving to the next. Rest 1-2 minutes between supersets. SUPERSET #1: 10-20 reps Barbell Band Hip Thrusters 15-20 reps Full ROM Reverse Hypers SUPERSET #2: 8-15 reps Straight Leg Deadlifts 15-20 reps Band Hip Hinges SUPERSET #3: 8-15 reps per side High Step Ups 15-20 reps per side Mini Band 80/20 SL Bridge 3. The 1-Minute Squat Killer Start with 5 rounds of 1 minute on, 1 minute off of the Squats. Choose a weight that challenges you to complete no more than 20 reps in the minute. If you can do more, go up in weight. If you drop down to under 15 reps or can-t keep moving the entire minute, lower the weight. Beginners can start with no weight or less time. Then rest 2 minutes and complete 3-5 rounds of the circuit. Rest up to 90 seconds between rounds. EXERCISE: 1 minute Band Goblet Squats 1 minute Rest CIRCUIT: 15-20 reps each way 3-Way Seated Mini Band Abductions 6-15 reps Deficit Sumo Squat 8-12 reps per side Reverse Lunges 15-20 reps Mini Band Wall Bridge 4. The Triset Booty Blast: Complete 3 rounds of each triset, resting as needed between rounds. The heavier you go, the more you may need to even rest 60-90 seconds between rounds so that you can maintain or increase weight. Rest 2 minutes between trisets. TRISET #1: 20 reps per side Mini Band Alternating Side Steps 8-15 reps Kneeling Barbell Squats 8-15 reps per side Deficit Curtsy Lunges TRISET #2: 20 reps per side Mini Band Reverse Taps 10-15 reps Band Weighted Glute Bridge 15-20 reps Band Hip Hinges TRISET #3: 20 reps per side Mini Band 80/20 SL Bridge 8-15 reps per side Airborne Lunge 15-20 reps Full ROM Reverse Hypers ---Need NASM or AFAA continuing education credits?
Date: 2022-03-30

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Comments and reviews: 5

sport
You explained this before, but it's not sticking. I had understood that when the band is worn appropriately above the knee, it works more of the glute versus below it. And that below it, above the ankle, works the bottom part of your legs. So, again. Why do you wear it below the knee, when working the glute? Thanks!
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VicBattlefield
Hah! For a moment there I thought you were squatting with a pumpkin in your hands, with Halloween being just around the corner and all! I'm sorry, my bad. ;-) As always, thank you, Coach! -
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JK
Now after watching this video of great workouts, one doubt: whether all the four w/os are to be done in one session or you have given 4 options to follow. Please clarify.
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Vivyen
I LOVE these ideas! I'll get stuck with traditional, vanilla movements, so I'm definitely going to incorporate these movements with my clients
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Qaisar
Doing the reverse hyper on the box is excellent idea! Especially for those that can't afford the actual machine. Thank you for ideas --
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