More than Macros LLC
20-30 min workouts designed to target the lower body- specifically the glutes. A comb of strength and hypertrophy stimuli.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Dumbbell Curtsey Squats
4 x 6
A2
Weighted Lateral Box Step Up
4 x 6
B1
Dumbbell Bench Glute Bridge
4 x 20
B2
Single Leg Glute Bridge Hold
4 x 30
C1
Banded Glute Pull Throughs
3 x 20
C2
Banded Seated Abductors
3 x 30
A1
Barbell Sumo Deadlift
4 x 12
A2
Toe Lifted RDL
4 x 8
B1
Banded Glute Kick Back
3 x 20
B2
Banded Fire hydrants
3 x 10
Circuit
C
2 sets 3 Way Banded Monster Walks Above Knee 10 steps L 10 Steps R Bellow Knee 10 steps L 10 Steps R Around Ankles 10 steps L 10 Steps R DIRECTLY INTO In a Duck Walk/as low as squat you can do while staying engaged and moving Above Knee 10 steps L 10 Steps R Bellow Knee 10 steps L 10 Steps R Around Ankles 10 steps L 10 Steps R
A1
Heel Lifted 3/4 Goblet Squats
4 x 15
A2
Dumbbell Bulgarian Split Squats
4 x 6
B1
Banded Supine Hamstring Curl
3 x 20
B2
Back Squat
3 x 12
C1
Barbell Banded Glute Thrusts
3 x 10
C2
Barbell Banded Glute Bridge Hold
3 x 30
C3
Glute Bridge Banded Pulse
3 x 20
