My glutes HURT today, and I truly feel lucky to say that. It’s been awhile since they’ve been that way with my whole Aubrie-needs-to-feel-sorry-for-herself moment where I didn’t really feel like training. Now that I’m back I’m looking for pain- the good kind of course. My buns are lacking (not greatly but still, everyone wants good ASSets) so I decided to hit a few moves that I knew would bust my butt. I’d like to share them with you, follow along, print them off, write them down and hit that gym!
All exercises are 3 sets of 12-15 reps increasing weight on each set, 30 seconds rest between sets.
Single Leg Leg Press 50, 75, 90 #s
DB Split Squat 20#s all three sets
Lateral Step Up w/Kickback 15#s all three sets
Single Leg Smith Machine Squat 45, 65, 65# (I only did 10 reps here- owie!)
Machine Glute Kickback 35, 40, 45 #s
Walking Squat w/Band
Then I stretched it out, no cardio this day, I was beat!
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