Effective Butt (Glute) Building Workout - Vigor Ground Fitness Renton

www.VigorGroundFitness.com
Here is an example from one day of one of our online coaching clients butt building training sessions including warm ups and conditioning.
As always this is customized to her goals, body, training history, restrictions, life, etc.
Dynamic Warm Ups:
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Ankle Dorsiflexion x 10/side
Hip CARS x 5/side (slow)
Windmills x 5/side
Squat to Stand x 8
Walkout to Spiderman w/ Ext. x 5/side
Glute Bridges x 10
Side Lunge w/ OH Reach x 5/side
Hip Mobilizations x 10/side
Frog Stretch x 30 seconds
Shin Guard Thoracic Push Up x 5/side
Glute Strength Session:
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1). Trap Bar Deadlift 4 x 6
2A). Front Foot Elevated Rev. Lunge (Glute Dominant) 4 x 8/side
2B). Hip Thrust 4 x 12 **
2C). Side Plank w/ Shoulder Plate 4 x 30 sec/side
** Note: the last set on the hip thrusts is a drop set where you do 10 reps and hold the weight for 10 seconds, rest for 10 seconds, do 8 reps followed by an 8 second hold, rest for 10 seconds, do 6 reps followed by a 6 second hold.
3). DB RDL 5 x 10 (3 sec. negative)
4A). KB Swings 12 x 15
4B). Halo Hold 5 x 45 seconds
Conditioning
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5). Prowler 5 x 30/75

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