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Glute Focus

3 sections · 33 steps · 15 min

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Timed steps grouped by section, set, and round.

Warmup

Warmup

Activation

  • Dumbbell Lunge 30s
    0:30
  • Rest
    0:15
  • Lat Pulldown 10 reps
    0:30
  • Plank Hold 12 reps
    0:36

Main

Main

Strength

  • Barbell Squat Set 1 of 3 · 8 reps
    0:24
  • Rest
    1:00
  • Barbell Squat Set 2 of 3 · 8 reps
    0:24
  • Rest
    1:00
  • Barbell Squat Set 3 of 3 · 8 reps
    0:24
  • Rest
    1:00
  • Bench Press Set 1 of 3 · 8 reps
    0:24
  • Rest
    1:30
  • Bench Press Set 2 of 3 · 8 reps
    0:24
  • Rest
    1:30
  • Bench Press Set 3 of 3 · 8 reps
    0:24
  • Rest
    1:30
  • Deadlift Set 1 of 3 · 10 reps
    0:30
  • Rest
    1:00
  • Deadlift Set 2 of 3 · 10 reps
    0:30
  • Rest
    1:00
  • Deadlift Set 3 of 3 · 10 reps
    0:30

Finisher

Round 1 of 3

  • Pull-ups 8 reps
    0:24
  • Rest
    0:20
  • Romanian Deadlift 45s
    0:45

Round 2 of 3

  • Pull-ups 8 reps
    0:24
  • Rest
    0:20
  • Romanian Deadlift 45s
    0:45

Round 3 of 3

  • Pull-ups 8 reps
    0:24
  • Rest
    0:20
  • Romanian Deadlift 45s
    0:45

Cooldown

Cooldown

Stretch

  • Overhead Press 10 reps
    0:30
  • Walk it off
    0:30
  • Barbell Row 1m
    1:00