FREE

Glutes Training
Plan

@Fitn.astics
 Day 1
OFERTAS Y PROMOCIONES

HIP THRUST
4 SETS
REPS 10-8-6-20
REST 1'30'’
TAKE A WEIGHT TO FINISH THE REPS ASSIGNED TO EACH
EXERCISE. ON THIS EXERCISE, YOU’LL BE ADDING MORE
WEIGHT AND THEREFORE DOING FEWER REPS, ON THE
LAST SET LOWER THE WEIGHT SO YOU ARE ABLE TO DO
20

REVERSE LUNGES
3 SETS
REPS 10
REST 1'30'’
FOCUS MORE THAN EVERYTHING ON KEEPING YOUR
BODY BALANCED THROUGH CORE AND GLUTE
ENGAGEMENT.
 Day 1
OFERTAS Y PROMOCIONES

BACK
EXTENSIONS
3 SETS
REPS 15
REST 1'
IN THIS EXERCISE FOCUS MORE THAN
EVERYTHING ON ACTIVATING AND PULLING WITH
YOUR GLUTES THROUGH THE WHOLE RANGE OF
MOTION

HIP ABDUCTION
3 SETS
REPS 20
REST 2'
FOCUS MORE THAN EVERYTHING ON KEEPING YOUR
BODY BALANCED THROUGH CORE AND GLUTE
ENGAGEMENT.