Julia Kroesen: Fit Body by Julia

Glute building: Heavy Lift #13 (Patreon)

Published:

2022-04-02 04:01:00

Imported:

2026-06

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Content

Glute building: Heavy Lift #13
Activation Tabata ABAB
1. Alt step up toe out glute lift
2. Kang low squats

3. banded donkey kicks

4. banded leg lifts

Hip Thrusts:
1. Pyramid 12-1 Thrust
2. 5 swings

Heavy Thrust: 5x
1. 4 1 &1/2 Thrusts
2. 5 curtsy DL/leg

Superset: 3x
1.  6 heavy BB Box Squats w/ 2 seated adductors
2.  6 KB squat to Rev lunge

Giant Set: 3x
1.  10 Rev hypers
2.  8 bosu Bb bridges long pauses
3.  5/side lateral lunge toe touch
Emom 8 minutes
ODDS:

10 deficit kB dL
5 squats
5 bw squat jumps
Evens:
10 swings
5 sumo pause squats

Files

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Glute Building: Heavy Glutes #13

Glute building: Heavy Lift #13 Activation Tabata ABAB 1. Alt step up toe out glute lift 2. Kang low squats 3. banded donkey kicks 4. banded leg lifts Hip Thrusts: 1. Pyramid 12-1 Thrust 2. 5 swings Heavy Thrust: 5x 1. 4 1 &1/2 Thrusts 2. 5 curtsy DL/leg Superset: 3x 1. 6 heavy BB Box Squats w/ 2 seated adductors 2. 6 KB squat to Rev lunge Giant Set: 3x 1. 10 Rev hypers 2. 8 bosu Bb bridges long pauses 3. 5/side lateral lunge toe touch Emom 8 minutes ODDS: 10 deficit kB dL 5 squats 5 bw squat jumps Evens: 10 swings 5 sumo pause squats