Gympal

    Glute1

    D H
    D H

    Body Heatmap

    Target Muscles

    Hip Thrust (Machine)

    CONCENTRIC 6-8 reps ||| go up KG down slow. up fast. hold 2secs

    16 repsW
    26 reps2
    36 reps3
    46 reps4
    56 reps5
    GlutesHamstrings

    Romanian Deadlift (Barbell)

    ECCENTRIC back straight, slightly bend knees, push hips forward not stand up 8-10 reps

    112 repsW
    28 reps2
    39 reps3
    48 reps4
    HamstringsGlutesLower Back

    Cable Glute Step Ups

    UNILATERAL MOVEMENT 8-12 reps 20’

    18 reps1
    28 reps2
    38 reps3
    GlutesQuadsHamstrings

    Back Extension (Weighted Hyperextension)

    ISOLATION MOVEMENT height: 3. legsSlightlyBent, feetFaceSlightlyOut. bend over, head over only tense glutes up. (will feel like still bent over) you’ll know when youre hitting them 12-15 reps | dumbel

    115 reps1
    215 reps2
    315 reps3
    415 reps4
    Lower BackGlutesHamstrings