FM 102 GLUTES
1
Butt Lift (Bridge)
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
12 Reps
12 Reps
12 Reps
12 Reps
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in. Variations: You can perform this exercise one leg at a time.
Rep information
This is a nice warm up and will get your glutes activated. really squesse your cheeks like hell at the top of each rep.
2
Barbell Hip Thrust
Warm up sets =
1 Warm up set
Working sets =
5 Working sets
25 Reps
15 Reps
12 Reps
10 Reps
8 Reps
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Rep information
This for me is the best butt exercise there is! In time you should be able to load this up pretty heavy. Like all glute exercises, squeeze at the top of each rep.
3
One-Legged Cable Kickback
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side. Variations: You can perform this exercise with exercise bands.
Rep information
Alternatively use kickback machine.
4
Ankle On The Knee
Warm up sets =
0 Warm up sets
Working sets =
Rep information
5
Thigh Abductor
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring. Repeat for the recommended amount of repetitions.
6
Thigh Abductor
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
Set your ass off the machine, lean forward (hold on to the console if you want) and really concentrate on the top of the rep. Don't go close to closing the paddles at any time. As you stretch outwards you should feel the outside of your butt burning!
15 Reps
15 Reps
15 Reps
15 Reps
To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring. Repeat for the recommended amount of repetitions.
7
Walking Lunge With Overhead Weight
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
10 Reps
10 Reps
10 Reps
Select a plate that you’re able to hold overhead for a time of at least 30 seconds. Grasping the plate with both hands, raise it overhead until your arms are fully extended. Stand with your feet shoulder-width apart, arms fully extended overhead. This will be your starting position. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat for recommended number of repetitions.
Rep information
Follow instructions below.
8
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
9
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information