4WK SHAPE & DEFINE GLUTES
Ashley Clarke
This is a program for those ladies wanting to build & shape their glutes.
3 leg days are glute focused as well as hamstrings.
You need good training technique to complete this program effectively.
Push yourself, be consistent, focus on mind muscle connection & you will get results.
A
BANDED HIP THRUST
30, 20, 10
B
BANDED GLUTE RAISE
1 x 30
C
BB HIP THRUST
5 x 10
D1
DB SUMO SQUAT
3 x 10
D2
DB WALK LUNGE
3 x 10
E1
LEANING SPLIT SQUAT
3 x 10
E2
DB DEADLIFT
3 x 10
F
CABLE DONKEY KICK
3 x 12
A1
Y PULSE
3 x 15
A2
T PULSE
3 x 15
A3
HAND RELEASE PUSH UP
3 x 10
B1
BB BENT OVER ROW
3 x 10
B2
CABLE STRAIGHT ARM PULL DOWN
3 x 10
B3
TRICEP ROPE PULL OVER
3 x 10
C1
FIT BALL KNEE TUCK
3 x 45
C2
FIT BALL HIGH PLANK HOLD
3 x 45
C3
FIT BALL ROLL OUT
3 x 45
C4
PLANK/HOLD ON FIT BALL
3 x 45
D
AB WHEEL ROLL OUT
3 x 10
E1
SKIPPING
3 x 100 @ 7:00, _ , _
E2
ROW
3 x 200
E3
BALL SLAM
3 x 12
A
BANDED GLUTE RAISE
10, 20, 30
B
BB GLUTE RAISE
4 x 10
C1
BB REVERSE LUNGE
3 x 10
C2
DEADBALL HIP THRUST
3 x 15
D1
T BAR SUMO SQUAT
3 x 12
D2
SINGLE LEG HIP EXTENSION
3 x 10
E
CURTSEY LUNGE
3 x 12
F
STANDING CABLE SIDE ABDUCTION
3 x 10
A
BANDED SQUAT PULSE into CRAB WALK
3 x 10
B1
BB SINGLE LEG DEADLIFT
3 x 10
B2
GOBLET SQUAT
3 x 10
C1
OVERHEAD SPLIT SQUAT
3 x 10
C2
TRX SINGLE LEG SQUAT
3 x 10
D1
TRX HIP EXTENSION
3 x 10
D2
TRX HAMSTRING CURL
3 x 10
E
BACK EXTENSION - GLUTE FOCUSED
3 x 10
Ashley Clarke
Certified Personal Trainer, Online Coach & L1 Precision Nutrition
