More than Macros LLC

Coach
Bernie Anderson

20-30 min workouts designed to target the lower body- specifically the glutes. A comb of strength and hypertrophy stimuli.  

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
DumbbellsKettlebellsResistance BandsBench Barbell (optional)
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Coach
coach-avatar Bernie Anderson

Glute Work