Some thoughts and discussions from me.

Good morning, friends! I hope you’re having a lovely week

This past Sunday morning, I squeezed in a 30 minute lower body workout, comprised of 5 exercises, done 4 times (sets) through. My focus was the glutes, since I’d completed a full lower body day the past Wednesday, targeting all of the major muscle groups in the bottom half.

When my glutes started talking to me around dinner time the same day…I knew I was in for it!

*It’s actually now Tuesday as I’m finishing up this blog post….some residual glute soreness still in tact – LOL!

One of my favorite programming methods for both myself and my clients, especially those whose goals lean toward fat loss, is building giant sets into their routine.

A giant set is a metabolic form of training, performing 3-5 exercises in a row with little rest in between, for a determined amount of sets/rounds.

Giant sets are great for fat loss, and they’re also great for focusing on density, or getting in a decent amount of volume in a short amount of time.

Here’s the giant set I did on Sunday, which was geared toward mostly glutes, with a little hamstrings in the mix:

disclaimer: always check with your doctor before beginning any new diet or exercise program

Glutes sore

The breakdown of the moves:

A1. Slow tempo heel-elevated assisted skater squats

 

As far as targeting the glutes goes, I loooove assisted skater squats. Using a wedge or heel elevation, the appropriate tempo, and proper execution is the trifecta for a major burn.

A2. Dumbbell Romanian deadlifts

 

Another classic favorite. Make sure that when the hips stop moving backward, the movement is done. This is one of THE most common poor-form exercises I see done in the gym (and all over instagram.) You can see my good form v. bad form tips here.

A3. Barbell walking lunges

I have a slight anterior lean to the torso to place more emphasis in the glute muscles.

A4.Β Glute-Ham-Raise Variation

 

This one is fairly advanced, so I recommend you have a good amount of hamstring and glute strength built up. Otherwise, substitute with a stability ball hamstring curl.

Let me know if you try it out! XO

PS- there are just one or two spots left in my May 1st Lean Body training & nutrition boot camp. Some of these (and SO many more) are featured in the workouts, and there’s an in-the-gym and at-home track for you to choose from. If you’re ready to commit and make some positive changes with nutrition and training in May, contact me to sign up. I’d love to work with you <3

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