Julia Kroesen: Fit Body by Julia

Glute Building: Volume Glutes #16 (Patreon)

Published:

2022-04-20 04:00:03

Imported:

2026-06

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Content

Glute Building: Volume Glutes #16

Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Leg lift hip ups

Hip thrusts supersets 4x
1. 15 reps
2. 8 kb kickstand dl /leg

Super Set 3: 4x
20 ball Hamstring curls
15 Kb deficit Sumo squats

10-2
1. Rev lunges/leg
2. Swing to squat swing
3. Dead stop sumo DL

10‐2 Pyramid
1. Front (or back) Box Squats
*2 kb hang cleanrs
*3 kB reset swings
*4 box jumps

Burnout 3x
10 full range 3 second pause thrusts
10 constant tension thrusts
10 body weight thrusts

Between rounds 60 seconds
1. 123 bicycles
2. Leg drop abductions toe touch
3. Roll back Alt sldl

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Glute Building: Volume Glutes #16

Glute Building: Volume Glutes #16 Warm up work 10 reps 2x 1. Side laying leg lifts on bench 2. Rev hypers 3. Leg lift hip ups Hip thrusts supersets 4x 1. 15 reps 2. 8 kb kickstand dl /leg Super Set 3: 4x 20 ball Hamstring curls 15 Kb deficit Sumo squats 10-2 1. Rev lunges/leg 2. Swing to squat swing 3. Dead stop sumo DL 10‐2 Pyramid 1. Front (or back) Box Squats *2 kb hang cleanrs *3 kB reset swings *4 box jumps Burnout 3x 10 full range 3 second pause thrusts 10 constant tension thrusts 10 body weight thrusts Between rounds 60 seconds 1. 123 bicycles 2. Leg drop abductions toe touch 3. Roll back Alt sldl