Bles Shaka on Instagram: "The 8-8-8 method is NO JOKE!! -8 full range hip thrusts where you go through the complete range of motion -8 partial range hip thrusts -8 sec holds after the hold is complete is when you will count it as 1 set Do 3-4 sets I do this every single Glute day 🔥🍑 My Hourglass Sculpt Program has a full guide to grow your glutes + motivation + custom meals to follow Do you have any questions?"
Womenfit_body on Instagram: "FOLLOW... ✅️✅️..SAVE 🔥 TRY 🔥 SHARE I recommend training glutes 2 - 3x per week. Now let’s say your main goal is to grow your glutes, then you MUST give your glutes more attention than other muscle groups. Here is one of many examples from BBP 3 Day 1 legs (Glute Focus) Day 2 Back/ Bicep/abs Day 3 Legs Day 4 Shoulders/ Triceps/ abs Day 5 Legs (Glute Focus) As you see this is a total body program but with majority emphasis on glutes, which is why upper body is only targeted 1x. I also know people will ask about chest? Again this is a Glute focus program so it’s tailored toward this region primarily. Majority of women I have trained don’t have interest in training chest however if you want to add it to day 4 go for it. Most leg workouts consist of
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