Get Strong AF #67

Get Strong AF #67

My workout today was primarily focused on the glutes. I started with hip thrusts, light weight, higher in reps. With every repetition I made sure to engage the glutes and hold if for about 2 seconds.

When going heavier with hip thrusts you tend to use other muscles as well so if your goal is to train the glutes it’s better to go a little lighter and squeeze the glutes at the top.

Another exercise I did today was again the Bulgarian split squats. This time I positioned my foot farther in front of me to emphasise the glutes more than the quadriceps. That really kicked my azz because I did this as a second exercise of a superset with Deadlifts… 😮

Ok enough with this serious bizznezz. Todays workout totally kicked my azz. Not much time is needed to get an intense workout in! This one took me less than an hour 💪👊

Breakdown:

  • Superset 4 sets, 12-15 reps 30 sec rest between sets
    • Hip thrusts
    • Single leg elevated glute bridges
  • Superset 3 sets 1 min rest between sets
    • Straight leg deadlift 8-10 reps
    • Bulgarian split squats 10-15 reps
  • Superset 3 sets 30 sec rest between sets
    • Single-leg press 8-10 reps
    • Calves on leg press 10-12 reps
  • Superset 3 sets 30 sec rest between sets
    • Cable glute kickbacks ’till failure
    • Calves on smith machine 8-10 reps

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