Glute2
Body Heatmap
Target Muscles
Cable Glute Step Ups
ECCENTRIC warm up area cable - 20inch | 8-12 20(LBS) not KG /////// go up to 9/10 reps next week
18 reps1
28 reps2
38 reps3
GlutesQuadsHamstrings
Cable Glute Step Ups
ECCENTRIC warm up area cable - 20inch | 8-12 20(LBS) not KG /////// go up to 9/10 reps next week
GlutesQuadsHamstrings
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Standing Cable Glute Kickbacks
UNILATERAL 6-12 | cable with handle 45 degree out, not fully “kickback” more kick side, you’re targeting medius
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Standing Cable Glute Kickbacks
UNILATERAL 6-12 | cable with handle 45 degree out, not fully “kickback” more kick side, you’re targeting medius
GlutesHamstrings
Set
KG
Reps
1
9
12
2
9
12
3
9
12
Hip Abduction (Machine)
ISOLATION | 8-12 2 leaning forward grab two thick bars 1 leaning back sides hips hurt, lower weight, strengthen
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
ISOLATION | 8-12 2 leaning forward grab two thick bars 1 leaning back sides hips hurt, lower weight, strengthen
AbductorsGlutes
Set
KG
Reps
1
32
12
2
32
12
3
32
12
Leg Extension (Machine)
slow. point toes forward to target upper quads | 6-8
18 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
slow. point toes forward to target upper quads | 6-8
Quads
Set
KG
Reps
1
45
8
2
45
8
3
45
8
