Julia Kroesen: Fit Body by Julia

Glute Building: Volume Glutes #3 (Patreon)

Published:

2022-01-19 05:00:02

Imported:

2026-06

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Content

Glute Building: Volume Glutes #3

Activation: 2x
Side step out to chacha out 10/leg
Elv bridges 25
Frog pumps 25

Superset 1: 5x
1. 10 full range, 10 pulses Hip thrusts
2. 30 seconds seated abductors

Giant set 2: 4x
1. 15 swings

2. 12 kb DL
2. curtsy Lunge + pulse 5/leg

Superset 3: 3x
1. KB off set Step up rev lunge pass under 4/leg
2. Drop set Bench SLDL (2 weights) 6 reps then 8 reps/leg

Giant Set: 15 reps 3x
1. 10 heels elv ¾ squats
2. 15 ball Hamstring curls
3. 20 Ball bridges

SET 3: 8 min emom
10 hip thrusts
5 KB DL
5 bw squat jumps

Files

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Glute Building: Volume Glutes #3

Glute Building: Volume Glutes #3 Activation: 2x Side step out to chacha out 10/leg Elv bridges 25 Frog pumps 25 Superset 1: 5x 1. 10 full range, 10 pulses Hip thrusts 2. 30 seconds seated abductors Giant set 2: 4x 1. 15 swings 2. 12 kb DL 2. curtsy Lunge + pulse 5/leg Superset 3: 3x 1. KB off set Step up rev lunge pass under 4/leg 2. Drop set Bench SLDL (2 weights) 6 reps then 8 reps/leg Giant Set: 15 reps 3x 1. 10 heels elv ¾ squats 2. 15 ball Hamstring curls 3. 20 Ball bridges SET 3: 8 min emom 10 hip thrusts 5 KB DL 5 bw squat jumps