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Glute Activation & Strength Workout

This workout document provides a glute activation band circuit and strength and shaping supersets targeting the lower body. The glute activation circuit includes exercises like clamshells, lateral walks, and bridges done with a resistance band, completing 3-4 rounds. The strength and shaping supersets pair lower body exercises like sumo deadlifts, lunges, and step-ups with jumping movements like squats and broad jumps, performing 3-4 rounds of 4 supersets.

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GenovevaShtereva
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595 views1 page

Glute Activation & Strength Workout

This workout document provides a glute activation band circuit and strength and shaping supersets targeting the lower body. The glute activation circuit includes exercises like clamshells, lateral walks, and bridges done with a resistance band, completing 3-4 rounds. The strength and shaping supersets pair lower body exercises like sumo deadlifts, lunges, and step-ups with jumping movements like squats and broad jumps, performing 3-4 rounds of 4 supersets.

Uploaded by

GenovevaShtereva
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PRINT AND GO

POSTERIORwithPOWER
WORKOUT Justine Munro
IFBB BIKINI PRO

PART 1: GLUTE ACTIVATION BAND CIRCUIT

REPEAT CIRCUIT 3-4 TIMES. REST 1 MINUTE AFTER EACH ROUND.

EXERCISE REPS/TIME
BAND CLAMS

BAND LATERAL WALKS
BAND GLUTE BRIDGE BURN
BAND OUT/IN HOPS

15, EACH SIDE


15, EACH SIDE
20
30 SECONDS

PART 2: BUILD STRENGTH & SHAPE


SUPERSETS

REPEAT
CIRCUIT 3-4 TIMES. REST 1 SETS REPS
MINUTE AFTER EACH ROUND.
EXERCISE
SUPERSET 1
SUMO DEADLIFTS
BAND SQUAT OUT/IN JUMPS

4
4

12
15

SUPERSET 2
DIAGONAL WALKING LUNGES
SPRINT BACK

4
4

12, EACH LEG


1

SUPERSET 3
DUMBBELL STEP-UP JUMP
BUNGEE BROAD JUMPS

4
4

12, EACH LEG


15

SUPERSET 4
3-WAY LEG CURL
SKATER JUMPS

4
4

12, EACH POSITION


15, EACH LEG

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