For the first 4 weeks of my Fit Happens in 12- Week training program Friday is a free day for you to choose any area that you feel could use a little more work. The program has you covered by hitting every major muscle Mon-Thurs. Friday is a free day to take off from weights or choose an area and do extra work.
This Friday some friends and decided that Glutes can always use a little extra work. There were 5 of us training. We chose 4 glute specific exercises and one rest station. We each take a turn at each spot and rotate through. We did the following glute exercises 4 times through:
Smith Machine Glute Kick Backs x10 each leg
Exercise Ball Glute Bridges/hip thrusters with weight plate on lap x20
Hip abductor machine (heavy and lean over) x20
Fire walks with a band
This Friday some friends and decided that Glutes can always use a little extra work. There were 5 of us training. We chose 4 glute specific exercises and one rest station. We each take a turn at each spot and rotate through. We did the following glute exercises 4 times through:
Smith Machine Glute Kick Backs x10 each leg
Exercise Ball Glute Bridges/hip thrusters with weight plate on lap x20
Hip abductor machine (heavy and lean over) x20
Fire walks with a band
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