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By Brianna Williams
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The intent of this workout is to build the glutes. The glutes consist of 3 parts: the gluteus maximus, the gluteus medius and the gluteus minimus. Activating all three parts first is key to building y
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Source
Average Exertion
Average Cardio Intensity
Workout Type
Experience
Time
Goals
The intent of this workout is to build the glutes. The glutes consist of 3 parts: the gluteus maximus, the gluteus medius and the gluteus minimus. Activating all three parts first is key to building y
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Equipment
Barbell, Cable, Dumbbell, MachineAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. One-Legged Cable Kickback | 2 sets | 20 reps | 60s | Activation-20 Reps Each Leg |
2. Standing Cable Hip Abduction | 2 sets | 15 reps | 60s | Activation-15 Reps Each Leg |
3. Single Leg Hip Thrust with Dumbbell | 2 sets | 20 reps | 60s | Activation-20 Reps Each Leg |
4. 45 Degree Leg Press | 4 sets | 12 reps | 60s | |
5. Barbell Rear Lunge | 4 sets | 12 reps | 60s | |
6. Stiff-Legged Dumbbell Deadlift | 4 sets | 12 reps | 60s |
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