Julia Kroesen: Fit Body by Julia

Glute Building: Full Body & Glutes #7 (Patreon)

Published:

2022-07-25 04:01:01

Imported:

2026-06

haven't archived this post yet. have a subscription? use the importer!

Content

Glute Building: Full Body & Glutes #7

BwTabata pair warmup
1. Alt SL Down dog to up dog
2. plank hop DL

Thrusts 4x each weight
1. 5 reps max weight
2. 8 (3 second) pause reps medium weight
3. 5 reps and 10 second hold 4x (20 reps total) lighter weight

SS1: 4x
1. 3/side kb swing clean off set squat and press
2. 5 comp burpee devils press

SS2: 3x
1. 8 DL to bent row
2. High box step downs 4/leg

HIIT 30:10 3x
1. OH plate walking lunges
2. rollback Handstand shoulder taps
3. decline alt foam roller pushups
4. Kneeling back flys

Core and cardio 30:5 4x
1. Crunches
2. Box jumps
3. Tuck up bicycles
4. High knees or mtn climber

Files

Previews only

Glute Building: Full Body & Glutes #7

Glute Building: Full Body & Glutes #7 BwTabata pair warmup 1. Alt SL Down dog to up dog 2. plank hop DL Thrusts 4x each weight 1. 5 reps max weight 2. 8 (3 second) pause reps medium weight 3. 5 reps and 10 second hold 4x (20 reps total) lighter weight SS1: 4x 1. 3/side kb swing clean off set squat and press 2. 5 comp burpee devils press SS2: 3x 1. 8 DL to bent row 2. High box step downs 4/leg HIIT 30:10 3x 1. OH plate walking lunges 2. rollback Handstand shoulder taps 3. decline alt foam roller pushups 4. Kneeling back flys Core and cardio 30:5 4x 1. Crunches 2. Box jumps 3. Tuck up bicycles 4. High knees or mtn climber