Gym Routine ɞ
Items in this hypelist
Glutes & Thighs
Barbell Hip Thrusts
Focus on slow, heavy reps. Rest 60–90 sec between sets.
Bulgarian Split Squats
(Reps per leg)
Romanian Deadlifts
Leg Press
Cable Kickbacks
Reps per leg
Glutes Isolation + Cardio
Cable Kickbacks
Reps per leg
Fire Hydrants (banded)
Side-lying Leg Raises
incline treadmill walk
or cycling (20-30 min)
Core & Back
Plank Hold
3x30 secs
Stomach Vacuums
3x30 sec
Bird Dogs
Resistance Band Lat Pull-Downs
Dumbbell Rows
Rest or Active Recovery
Stretching, yoga, foam rolling
Optional: 15–20 min walk or core engagement (TVA activation)
Glutes & Thighs (High Volume)
Step-Ups (weighted)
Barbell Hip Thrusts (lighter, slower)
Sumo Squats
Walking Lunges
