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Db 45-degree hyperextension 3 x 12
Db reverse lunge 3 x 8
Frog pump 3 x 50
Back squat 1 x 10
Straddle lift 3 x 10
Single-leg RDL 3 x 6
Db sumo squat 3 x 10
Deadlift of choice 5 / 3 / 1
Week 1: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3
B2: Kb swing 20
Week 1: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3
Db 45-degree hyperextension 3 x 12
Db reverse lunge 3 x 8
Frog pump 3 x 50
Back squat 1 x 10
Straddle lift 3 x 10
Single-leg RDL 3 x 6
Db sumo squat 3 x 10
Deadlift of choice 5 / 3 / 1
Week 2: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3
B2: Kb swing 20
Week 2: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3
Db 45-degree hyperextension 3 x 12
Db reverse lunge 3 x 8
Frog pump 3 x 50
Back squat 1 x 10
Straddle lift 3 x 10
Single-leg RDL 3 x 6
Db sumo squat 3 x 10
Deadlift of choice 5 / 3 / 1
Week 3: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3
B2: Kb swing 20
Week 3: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3
Db 45-degree hyperextension 3 x 12
Db reverse lunge 3 x 8
Frog pump 3 x 50
Back squat 1 x 10
Straddle lift 3 x 10
Single-leg RDL 3 x 6
Db sumo squat 3 x 10
Deadlift of choice 5 / 3 / 1
Week 4: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3
B2: Kb swing 20
Week 4: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3