Annex Guns and Buns
Annex Training Center
Coach Caitlin Hogan put together an absolute banger for you! For anyone looking to activate and grow those glutes and build those guns ... this is the program for you!
With 5 training sessions per week, you'll alternate between a glute focused day and an upper body day with a little sprinkle of ab work in there as well. A perfect supplement to any training plan and at $5/week, it's a no brainer!
Cheers to bigger buns and growin' guns!
A1
Barbell Hip Thrust
3 x 12
A2
90/90 Hip Internal Rotation Knee Hinges
3 x 6
B
Pause Back Squat
3 x 5
C
Single Leg Donkey Kicks
3 x 12
D
Banded Resisted Hip Adduction Lift Offs
3 x 12
E1
Sit-up
3 x 21
E2
Leg Lifts
3 x 13
E3
Ab Wheel
3 x 10
A1
Incline DB Bench Press
3 x 8
A2
Weighted Chin Ups
3 x 5
B1
Seated DB Press
3 x 12
B2
Seated Cable Row
3 x 10
C1
DB Lateral Raise
3 x 12
C2
Banded Tricep Pushdown
3 x 12
C3
Seated Incline DB Curls
3 x 8
A1
Reverse Lunges
3 x 10
A2
Bench Bucks
3 x 12
B
DB Romanian Deadlifts
3 x 10
C1
Side Plank Hip Lifts
3 x 12
C2
Strict Lower Hanging Leg Lifts
3 x 8
C3
Roll Up Crunch
3 x 12
A1
Close Grip Bench Press
3 x 8
A2
Lat Pulldown
3 x 10
B1
DB Shoulder Press
3 x 8
B2
Prone DB Row
3 x 10
C
Rear Delt Flyes
3 x 15
D1
Tate Press
3 x 10
D2
Barbell Bicep Curl
3 x 8
D3
DB Tricep Extension
3 x 8
A1
Sumo Deadlift
3 x 8
A2
Weighted Step Ups
3 x 10
B
1-Leg Hip Thrust
3 x 15
C
Monster Walks
3 x 10
D1
Plank
3 x 1:00
D2
Oblique Side Crunch
3 x 20
