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31 Days of Glute-Focused Workouts

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31 Days of Glute-Focused Workouts Enjoy our workout guide exclusively created by VIDA trainers to get your booty in shape before the New Year! Pick 2-3 glute workouts a week, and get ready to see some serious results! … day 1 æ … day 2 æ 4 sets of 15, 10, 5, & 20 reps 3 ROUNDS - Barbell Hip Thrusts (increase weight as reps drop) 12 Sumo Squats 3 sets of 15 Cable Kickbacks 12 (each side) Reverse Slider Lunges 3 sets of 15 Side Laying Clamshell Raise 12 Jump Squats 1 1 Fernanda Rivera Jennifer Dameika City Vista The Yards [email protected] [email protected] … day 3 æ … day 4 æ Repeat for 10 minutes 4 ROUNDS, DECREASE BY 10 REPS EA. ROUND :45 Plyometric Lunges - Alternating 40 Sumo Squats :15 Rest 40 Curtsy Lunges :45 Plyometric Squats 40 Glute Bridges :15 Rest 1 1 Pablo Brown Amanda Podczerwinski U street u street [email protected] [email protected] … day 5 æ … day 6 æ 3 ROUNDS 3-5 ROUNDS 15 Barbell Hip Thrusts + 12 Barbell RDL 10 Stability Ball Barbell Hip Thrusts 3 Rounds: :10 Stability Ball Barbell Glute Bridges 8 Sumo Deadlifts + 10 Bulgarian Split Squats ea. Leg 10 Plyometric Lunges 1 1 Jamie Rapp Ian Zuidema u street u street [email protected] [email protected] … day 7 æ 3 ROUNDS 20 Lateral Banded Walks ea. Side 15 Banded Glute Bridges 10 Single Leg Hip Thrusts ea. Leg 1 Allie Jackson u street [email protected] … day 8 æ … day 9 æ 3-5 ROUNDS Kettlebell Swing Lateral Pistol Squats on Rower Jane Fonda Leg Raise Squat Jump tap Pistol squat Sumo Squats Landmine Squats 1 1 Medina Roberts Brian Kolb gallery place gallery place [email protected] [email protected] … day 10 æ … day 11 æ 3x 14 good morning to curtesy lunge (alternating Frog pumps 6 curtesy lunges per leg) Single leg hip bridge 3x15 sumo deadlift 3x15 leg press (feet high and wide) Squat jumps 3x15 KB swing 1 1 Sara Fadziewicz Phaon Derr gallery place gallery place [email protected] [email protected] … day 12 æ … day 13 æ 3 sets of 10 Barbell Hip Thrust 3 sets of 20 Quadrupled resistance band donkey kicks (each leg) 3 sets of 12 Deficit Dumbbell Reverse Lunge 3 sets of Monster band walks (forward/ 3 sets of 15 Elevated Dumbbell Bridge backward) 3 sets of 20 Seated Abduction 3 sets of 20 Single leg hip bridges (each leg) 1 1 Alyssa Gonzalez Amanda Schmidt gallery place gallery place [email protected] [email protected] … day 14 æ 1 SET OF EACH, AND REPEAT 3 TIMES 8 reps Deadlifts 8 reps Hip thrusters :45 sec out & back Tube walks 1 Thomas Hall The Yards [email protected] … day 15 æ … day 16 æ 20 Banded side steps each side 4 ROUNDS 3 sets of 20 Band clamshells each side 10 Weighted DB Walking lunges 3 sets of 20 Band fire hydrants each side 12 Heel elevated DB Goblet squats w/ 2 sec ISO 3 sets of 10 Banded pause squats (include 3 hold at bottom second pause) :45 Wall Sits 1 1 Nick Coviello Tavares Martin Logan circle Logan circle [email protected] [email protected] … day 17 æ … day 18 æ 12 Sumo Squats 3 sets of 20 Jump Goblet Squat in Sumo Position 12 (each side) Reverse Slider Lunges 3 sets of 10 Single Leg Leg Press 12 Jump Squats 3 sets of 10. Weighted pistol squats on the Smith machine Repeat All 3x 1 1 Jennifer Dameika Ed Saunders The Yards Gallery Place [email protected] [email protected] … day 19 æ 3 sets of 15 Banded glute bridges 3 sets of 12 Cable glute kickbacks 3 sets of 12 Lateral lunge to balance 3 sets of 12 Curtsy lunge 1 Morgan Vaca Gallery Place [email protected] … day 20 æ … day 21 æ 3 sets of 12 Barbell Squats -superset- Jump Lunges 12 Bulgarian split squat (each leg) x20 12 cable pull through 3 sets of 12 Reverse Barbell Lunges - Jump Squats 8 heavy goblet squats x20 Repeat circuit 3x with 1 min rest in between 3 sets of 20 Half Squat step ups (each leg) 4 sets of 15 Cable Kick backs (each leg) 1 1 Nate Carter Alex Green gallery place Gallery Place [email protected] [email protected] … day 22 æ … day 23 æ 4 sets of 8-10 Weighted hip thrusts 3 sets of 12 Jump squats 4 sets of 8-10 Sumo deadlifts 3 sets of 12 Bulgarian split squat with stability 4 sets of 25 Glute kick backs ball 3 sets of 12 Lateral lunge on glider 1 1 Jamel Anderson Greg Outlaw Gallery Place Gallery Place [email protected] [email protected] … day 24 æ … day 25 æ 3 sets of 10 Jump Lunges (Each Leg) 4 sets of 20 Prone leg lifts 3 sets of 15 DB Front Squats 4 sets of 12 Lateral Step-ups (each leg) 3 sets of 15 Barbell Deadlifts 3 sets of 15 Kettlebell Deadlifts 1 1 Bakari Taylor Danielle Cunningham the yards Gallery Place [email protected] [email protected] … day 26 æ 3 sets of 12 single leg deadlifts 3 sets of 12 single leg bridges 3 sets of 12 cable kickbacks 1 Emilie Ghaffari city vista [email protected] … day 27 æ … day 28 æ 3 sets of 10 Pendulum lunge per side (a forward 3 sets of 10 Kettlebell Sumo squats and reverse lunge in one) 3 sets of 10 Elevate Dynamic Hip Thrust 3 sets of 10 Eccentric phase step downs per side. 3 sets of 10 Miniband Quadruped Hip Extension (using step up bench,focusing on a slow eccentric 3 sets of 10 Each side Split Stance Single Arm phase) Kettlebell Deadlift 3 :30 second sets of plyometric lunges 1 1 Mike Jones Enrique Perez city vista The Yards [email protected] [email protected] … day 29 æ … day 30 æ 3 sets of 15 Bodyweight Single leg glute bridge 10 reps Dumbbell reverse lunge 3 sets of 10 Band Kettlebell deadlift 10 reps Dumbbell transverse lunge 3 sets of 10 Barbell glute bridge with bench 10 reps Dumbell squat to surrender Perform all 3 on one leg and switch*3 rounds, increaseing weight 1 1 Allen Blanks Arina Tynianskaia The Yards city vista [email protected] [email protected] … day 31 æ 3 sets of 12 Side Clamshells 3 sets of 8-10 Kang Squat 3 sets of 8-10 Side Single Leg Crossover Deadlift 3 sets of 10-12 GHD Hip Extensions 1 Alex Chili u street [email protected].
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