Julia Kroesen: Fit Body by Julia

Glute Building: Heavy Glutes #4 (Patreon)

Published:

2022-01-29 05:00:02

Imported:

2026-06

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Content

Glute Building: Heavy Glutes #4

Tabata warm up 1 round on each leg

1. donkey kicks

2. rainbows

3. pulse donkey kicks

4. hip up leg lift

Heavy Hip thrusts 4x

1. 10 reps

2. 10 chachas per leg

3. 5 (5 second) pause reps

4. 5 banded box squat jumps

‘

Max Hip Thrusts 5x

8 reps

10 body weight thrust + abductor

Superset 4x

1. 8/leg single dB or kB kickstand dL to rev lunge

2. 8 1&1/2 RDL

Superset 3x

1. side to side step swings 10

2. 5 kB resets to hang cleans (reset swing hop up to bell hang clean=1 rep)

5x5 BB finisher

1. Sumo DL

2. Back on bosu bridges

3. split lunge

4. box squat+ tap butt on bench

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Glute Building: Heavy Glutes #4

Glute Building: Heavy Glutes #4 Tabata warm up 1 round on each leg 1. donkey kicks 2. rainbows 3. pulse donkey kicks 4. hip up leg lift Heavy Hip thrusts 4x 1. 10 reps 2. 10 chachas per leg 3. 5 (5 second) pause reps 4. 5 banded box squat jumps Max Hip Thrusts 5x 8 reps 10 body weight thrust + abductor Superset 4x 1. 8/leg single dB or kB kickstand dL to rev lunge 2. 8 1&1/2 RDL Superset 3x 1. side to side step swings 10 2. 5 kB resets to hang cleans (reset swing hop up to bell hang clean=1 rep) 5x5 BB finisher 1. Sumo DL 2. Back on bosu bridges 3. split lunge 4. box squat+ tap butt on bench