Julia Kroesen: Fit Body by Julia

Glute Building: Heavy Glutes #21 (Patreon)

Published:

2022-06-04 04:01:00

Imported:

2026-06

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Content

Glute Building: Heavy Glutes #21

Activation tabata

1. Low lateral lunge and twist

2. weighted bridge 1&1/2

BC Thrust Pyramid Scheme 2x each weight except 5 reps do 5x

15 reps + 15 Adductors

10 reps + 10 Adductors

5 reps + 5 Adductors

20 reps + 20 Adductors

Superset set: 2x

1.15 BB bridge on bosu

2. 5-1 combo Swings and resets

Giant 3x

1. 5/leg Bench SLDL

2. 5 BB Sumo DL

3. 10 KB DL/squat

Superset: 3x

1. SL curtsy DL x 5/leg

2. Bb rev Lunge + static lunge 5/leg

EMOM 6 minutes (alt moves each round)

1. 10 suitcase squats

2. 10 heavy alt rev lunges

Files

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Glute Building: Heavy Lift #21

Glute Building: Heavy Glutes #21 Activation tabata 1. Low lateral lunge and twist 2. weighted bridge 1&1/2 BC Thrust Pyramid Scheme 2x each weight except 5 reps do 5x 15 reps + 15 Adductors 10 reps + 10 Adductors 5 reps + 5 Adductors 20 reps + 20 Adductors Superset set: 2x 1.15 BB bridge on bosu 2. 5-1 combo Swings and resets Giant 3x 1. 5/leg Bench SLDL 2. 5 BB Sumo DL 3. 10 KB DL/squat Superset: 3x 1. SL curtsy DL x 5/leg 2. Bb rev Lunge + static lunge 5/leg EMOM 6 minutes (alt moves each round) 1. 10 suitcase squats 2. 10 heavy alt rev lunges