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  • Glute Day - Level 1: Letter Exercise Sets Reps Tempo Rest

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    This document outlines a 3-level glute workout program. Level 1 involves single-leg exercises like split squats and glute bridges performed for 50-100 reps each side with self-directed sets and rests. Level 2 increases the rep ranges to 100-150 and adds additional exercises. Level 3 is the most advanced, increasing the tempo of split squats and adding quadruped hip extensions with a pause at the top.

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    Glute Day

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    This document outlines a 3-level glute workout program. Level 1 involves single-leg exercises like split squats and glute bridges performed for 50-100 reps each side with self-directed sets and rests. Level 2 increases the rep ranges to 100-150 and adds additional exercises. Level 3 is the most advanced, increasing the tempo of split squats and adding quadruped hip extensions with a pause at the top.

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    55 views3 pages

    Glute Day - Level 1: Letter Exercise Sets Reps Tempo Rest

    Uploaded by

    will
    This document outlines a 3-level glute workout program. Level 1 involves single-leg exercises like split squats and glute bridges performed for 50-100 reps each side with self-directed sets and rests. Level 2 increases the rep ranges to 100-150 and adds additional exercises. Level 3 is the most advanced, increasing the tempo of split squats and adding quadruped hip extensions with a pause at the top.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    Glute Day - Level 1

    Letter Exercise Sets Reps Tempo Rest


    A1 Split Squat self directed 50 - 100 total L/R 3020 self directed
    B1 Single Leg Glute Bridge (Band) self directed 50 - 100 total L/R 20X1 self directed
    C1 Reverse Hyperextension self directed 40 - 60 total 1 Br @ T 01:30
    D1 Crab Walk (Mini-Band) 3 15 - 20 steps L/R - 01:00
    E1 Pull Through (Band) 3 15 - 20 1 Br @ E 01:00
    F1 Seated Hip Abduction (Mini-Band) 3 20 - 30 1 Br @ E 01:00
    Glute Day - Level 2
    Letter Exercise Sets Reps Tempo Rest
    A1 Split Squat self directed 100 - 150 total L/R 3020 self directed
    B1 Single Leg Glute Bridge (Band) self directed 100 - 150 total L/R 20X1 self directed
    C1 Reverse Hyperextension self directed 60 - 80 total 1 Br @ T
    C2 Crab Walk (Mini-Band) 3-4 15 - 30 steps L/R - 01:30
    D1 Pull Through (Band) 3-4 15 - 30 1 Br @ E
    D2 Seated Hip Abduction (Mini-Band) 3-4 20 - 30 1 Br @ E 01:00
    Glute Day - Level 3
    Letter Exercise Sets Reps Tempo Rest
    A1 Split Squat self directed 100 - 150 total 3220 self directed
    B1 Single Leg Glute Bridge (Band) self directed 100 - 150 total L/R 2 Br @ T self directed
    C1 Reverse Hyperextension self directed 60 - 80 total 1 Br @ T
    C2 Crab Walk (Mini-Band) 3-5 15 - 30 steps L/R - 01:00
    D1 Pull Through (Band) 3-5 15-30s pause then 15-30 1 Br @ E
    D2 Seated Hip Abduction (Mini-Band) 3-5 15-30s pause then 20-30 1 Br @ E 01:00
    E1 Quadruped Hip Extension (Mini-Band) 2-3 max - 01:00

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