Glute Hypertrophy Workout

Glute Hypertrophy Workout
This is a sample of one of the many leg days that Liz likes to utilize. Today’s emphasis is on glutes in particular. There are a lot of isolation moves utilized. So, this is an ideal workout for someone looking to maximize muscular development in the glutes. This would not be the optimal way to develop overall strength or power.
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Jump Rope Superset with
Side Plie Lunge Warm Up
3 Sets – 1 minute per exercise

Barbell Squat Superset with
Jumping Lunges and
Side Lunges
4 Sets- 12 Reps

Stiff Leg Deadlift
4 Sets- 12 Reps

Glute Thrust Drop Sets
4 Sets- Until Failure

Hyperextension Drop Set
4 Sets- Until Failure

One-Legged Cable Kickbacks Superset with
Jump Rope
4 Sets- 15 reps (per leg), 1 Minute Jump Roping

Quick HIIT Cardio Finisher – Sprints for 10 Minutes ~60 Yards Per Sprint