Glutesbyant LLC
1 sessions per week
Must use App app to view and log training
Program Training
A1
Warm Up
1 x 10:00
A2
Glute Series
1 x 0:30 @ 4
B
5 minute abs
1 x 5:00
C1
Back Squat
4 x 12
C2
Clamshell
3 x 15
D1
Bulgarian Split Squat
3 x 10
D2
Curtsy Lunge
3 x 10
E
Single Leg Glute Bridge
3 x 15
A
Warm Up
B
5 minute abs
C1
Hand Supported Low Row
3 x 12
C2
KB High Pull
3 x 10
D1
DB Bench Pull-over
3 x 15
D2
Chest Supported Rear Delt Fly
3 x 12
E1
Chest Supported High Row
3 x 12
E2
Leg Raises
3 x 10
F1
Lat Pulldown
3 x 12
F2
Side Bends
3 x 12
A1
Warm Up
1 x 10:00
A2
Glute Series
1 x 0:30 @ 4
B
5 minute abs
1 x 5:00
C1
Sumo Squat
4 x 12
C2
FFE Split Squat
3 x 10
D1
Leg Extension
3 x 10
D2
Single Arm Squat
3 x 10
E1
Staggered Goblet Squat
3 x 15
E2
Banded TKE
3 x 10
A
Warm Up
B
5 minute abs
C1
Chest Press
3 x 10
C2
DB Chest Fly
3 x 10
D1
DB Shoulder Press
3 x 12
D2
DB Tricep Extension
3 x 15
E1
Banded Push Up
3 x 12
E2
DB Lateral Raise
3 x 10
F1
Cable Crunch
3 x 12
F2
Frog Crunch
3 x 20
A1
Warm Up
1 x 10:00
A2
Glute Series
1 x 0:30 @ 4
B
5 minute abs
1 x 5:00
C1
Hip Thrust
4 x 12
C2
Step Up Anthony
4 x 10
D1
Barbell RDL
3 x 10
D2
Walking Lunges Anthony
3 x 10
E1
Goodmorning
3 x 12
E2
Inch Worm Walk Out
3 x 10
A
15 minutes of zone 2
