Julia Kroesen: Fit Body by Julia

Glute Building: Volume Glutes #15 (Patreon)

Published:

2022-04-13 04:01:00

Imported:

2026-06

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Content

Glute Building: Volume Glutes #15

Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Ball or bar hypers
4. Donkey kicks

Hip thrusts supersets 8x
1. 10 reps
2. 15 swings

5x
5 thrusts, 5 1/2 thrusts, 10 pulses
40 squat hold pulses

10-2
1. Bb sumo DL
2. Bulgarians
3. Kb squat dL (5) and dL squat (5)
4. Sldl

Drop set 2x
1. Kb hang clean 3 reps 60kb 5 reps 40 kb
2. Bb back load rev lunges 4/leg reps small deficit, 5/leg reps on floor
3. 5/leg Weighted step ups, bw rocket step ups

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Glute Building: Volume Glutes #15

Glute Building: Volume Glutes #15 Warm up work 10 reps 2x 1. Side laying leg lifts on bench 2. Rev hypers 3. Ball or bar hypers 4. Donkey kicks Hip thrusts supersets 8x 1. 10 reps 2. 15 swings 5x 5 thrusts, 5 1/2 thrusts, 10 pulses 40 squat hold pulses 10-2 1. Bb sumo DL 2. Bulgarians 3. Kb squat dL (5) and dL squat (5) 4. Sldl Drop set 2x 1. Kb hang clean 3 reps 60kb 5 reps 40 kb 2. Bb back load rev lunges 4/leg reps small deficit, 5/leg reps on floor 3. 5/leg Weighted step ups, bw rocket step ups