glute strength 

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HOME GLUTE STRENGTH

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1. Inch Worm - 1 x 5

2. T-spine Lunge - 1 x 4 (Twice each side)

3. Band Lateral Walk - 3 x 20 (10 each way)

4. Banded Deadlift - 3 x 10/15

5. Splits Squat - 3 x 5/8 (Each leg)

6. Elevated Hip Thrust (S. Leg Optional) - 3 x 10/15

7. Side Lying Hip Bridge - 3 x 5/10

8. Wall Sit - 3 x 30/45sec

 

GYM GLUTE STRENGTH

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1. Toe Touches - 1 x 10 (5 each side)

2. T-spine Lunge - 1 x 4 (Twice each side)

3. Band Lateral Walk - 3 x 20 (10 each way)

4. KB/Trap Bar/BB Deadlift - 3 x 5/8

5. DB Splits Squat - 3 x 5/8 (Each leg)

6. Bodyweight or Barbell Hip Thrust - 3 x 10

7. Prone Hamstring Curl - 3 x 10

8. Ball Back Hyper - 3 x 10/15

 

BAND GLUTE STRENGTH

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1. Band Lateral Walk (Ankle) - 3 x 20 (10 each way)

2. Band Lateral Leg Lift - 3 x 10/15 (Each leg)

3. Band Pause Squat - 3 x 5/8 (3 sec pause)

4. Band Hip Thrust (S.Leg Opt.) - 3 x 10/15

5. Band Kick Back - 3 x 10/15 (Each leg)

6. Band Fire Hydrant - 3 x 10/15 (Each leg)

7. Band Lateral Walk (Knee) - 3 x 20 (10 each way)

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