RTR Glute Guide (Total BODY)

Mobility #1 (Glute Program)

After 5-8 min of cardio, foam roll and hit this circuit at least 1x through. Do as many rounds/reps as needed.

Single Leg RDL Contralateral

2 x 10

Hip Thrust (Glute Drive)

12, 8, 6, 6, 15

Goblet Squat (Dumbbell)

12, 12, 10, 10, 10

Dumbbell Incline Press

2 x 12

Glute Biased Hip Ext.

3 x 12

Seated Hip Abduction

3 x 15

Neutral Grip Pulldown

2 x 12

Core Circuit #1

Perform 10-15 reps per movement. For the Eccentric Reverse Crunch, just perform the standard reverse crunch unless you can progress the movement. For the russian twist, unweighted is fine as well.

Lower body Mobility

Perform foam roll, followed by corresponding mobility movement.

Banded Clamshell

2 x 15

Banded Pull Through

2 x 20

1 1/4 Squat

4 x 8

Seated Dumbbell Shoulder Press

3 x 12

Banded Donkey Kickbacks

15, 12, 12, 12

Cable Lateral Raise

3 x 12

Rear Delt Fly

3 x 15

Core #2

Plank for 30-60 sec. Perform 8-10 reps per side for the knee to elbow. Perform 30-60 sec of hollow hold.

Mobility #2 (Glute Program)

After 5-8 minutes of cardio and some foam rolling... Complete as many rounds as you need to feel good.

Wide Stance RDL

4 x 12

Lateral Band Walks

4 x 10

Neutral Grip DB Bench (With Rotation)

3 x 10

BB Reverse Lunge

3 x 12

Chest-Supported DB Row

10, 8, 8

Cable Pullover

15, 12, 12

Cable Curl

3 x 15

Upper Mobility

Foam roll and perform corresponding mobility movement after

Seated Hamstring Curl

12, 10, 10, 10

Leg Press (RTR)

15, 12, 10, 10, 10

Unassisted Dips

3 x 12

Seated Arnold Press

3 x 10

Hip Adduction Machine

15, 12, 12

Tricep Rope Push-down

15, 12, 12

Core #3

Perform 10-15 Frog Situps. Perform 10-15 Leg Raises. Perform 10-15 Side Bends on Each side.