{"id":9023,"date":"2019-01-01T21:26:35","date_gmt":"2019-01-02T02:26:35","guid":{"rendered":"http:\/\/quenzel.co\/atc-fitness\/testsite\/?p=9023"},"modified":"2019-03-14T10:48:14","modified_gmt":"2019-03-14T14:48:14","slug":"without-moving-a-muscle","status":"publish","type":"post","link":"https:\/\/www.myaroundtheclockfitness.com\/without-moving-a-muscle\/","title":{"rendered":"Glute Training Program"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\"  style='background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;'><div class=\"fusion-builder-row fusion-row \"><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_1 fusion-builder-column-1 fusion-one-full fusion-column-first fusion-column-last 1_1\"  style='margin-top:0px;margin-bottom:20px;'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-size-one\" style=\"margin-top:20px;margin-bottom:20px;\"><h1 class=\"title-heading-left\" style=\"margin:0;\">How to Design an Optimal Glute Training Program<\/h1><\/div><div class=\"fusion-text\"><header class=\"page-title\">\n<p class=\"font_9\"><span class=\"color_11\">In efforts to help the readers of my blog more effectively train their glutes, I thought I\u2019d shed some light on program design tactics for glute building. This isn\u2019t as easy as it seems since the design of each training session depends on many factors, including the goal of the lifter, the training split, training frequency, equipment availability, and more. Some of my readers inevitably adhere to body part split routines, while others stick to lower\/upper splits, push-pull splits, or total body training protocols. Some lifters train for purely aesthetics\/physique purposes, while others have the strength (powerlifting) or athletic goals in mind. I happen to like total body training for myself and most of my clients, but there are ways to make each training template highly effective for glute building. Below I will provide some tips and examples to satisfy a wide variety of lifters.<\/span><\/p>\n<h3 class=\"font_3\"><span class=\"color_11\">Bret\u2019s Preference: Full Body Training<\/span><\/h3>\n<p class=\"font_9\"><span class=\"color_11\">As I mentioned earlier, I love my total body training routines. I\u2019m going to give you\u00a0a sample four day glute training program that I\u2019d give someone who trained with me at my gym \u2013\u00a0The Glute Lab. I have posted most of the exercises listed below on my Instagram channel\u00a0at some point in time, and I have many detailed explanations on my YouTube channel too. I realize that most of my readers don\u2019t have access to all of the equipment I have in my garage gym, but I didn\u2019t want to compromise my ideal program.\u00a0Later in the article, I\u2019ll stick to more common exercises. Keep in mind that I train mostly women whose primary goal is to build their glutes. I train female powerlifters differently, which I\u2019ll outline below. By the way, this is the type of system Kellie, and I use with Strong Curves and also with Getting Glutes.<\/span><\/p>\n<p class=\"font_9\"><strong><span class=\"color_11\">Monday<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Goblet squat 3 x 12<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Heavy kettlebell deadlift 2 x 15<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">45 degree hyper 2 x 20<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Band seated hip abduction 2 x 20<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Incline press 2 x 10<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Lat pulldown\u00a02 x 10<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Tuesday<\/span><\/strong><\/p>\n<p class=\"font_9\"><span class=\"color_11\">band hip thrust 3 x 10<br \/>\nwalking\u00a0lunge 2 x 50 (total steps, so 25 per leg)<br \/>\nreverse hyper 3 x 10<br \/>\nlateral band walk 2 x 20<br \/>\npush up 2 x AMRAP<br \/>\nHammer Strength row 2 x 10<\/span><\/p>\n<p class=\"font_9\"><strong><span class=\"color_11\">Thursday<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Barbell hip thrust 3 x 6<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Bulgarian split squat 2 x 10<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">45 degree hyper\u00a02 x 30<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Pendulum quadruped hip extension 2 x 10<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Band side lying clam 2 x 20<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Dumbbell shoulder press 2 x 10<br \/>\none arm row 2 x 10<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Friday<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Double band hip thrust 3 x 20 (band around knees and band over the hips)<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Cybex leg press 3 x 10<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">American deadlift 2 x 8<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Band standing hip abduction 2 x 20<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Dumbbell bench press 2 x 10<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Inverted row 2 x 10<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><span class=\"color_11\">Some people would rightfully point out that this is a lot of volume for the glutes, but trust me, they can handle it. When combined with sound nutrition, I would argue that this program is equally effective at burning fat since these routines are brutal in terms of revving up the metabolic rate. This is how I go about building glutes, and it\u2019s why I see such great results with my clients.<\/span><\/p>\n<p class=\"font_9\"><span class=\"color_11\">But make no mistake about it, my clients also tend to develop great upper body strength and development simply because they\u2019re performing compound pressing and pulling movements four days per week. The program is centered around hip thrusts, which is what I think builds glutes the best, but it contains a ton of variety to hit the upper and lower fibers with high reps, medium reps, and low reps. This routine will deliver what I believe to be the optimal amount of mechanical tension, metabolic stress, and muscle damage to the glutes (see <a href=\"https:\/\/bretcontreras.com\/training-for-maximum-muscle-growth-explained\/\">HERE<\/a> for an explanation of these terms). But not everyone wants to train in this manner, especially men who desire more isolation movements for their upper bodies, so let\u2019s move on to other popular forms of training.<\/span><\/p>\n<div id=\"innercomp_txtMedia13t2\" class=\"wysiwyg_viewer_skins_photo_NoSkinPhoto\" title=\"\">\n<div id=\"j5wx9wr2\" class=\"skins_core_ImageNewSkinZoomable\"><img loading=\"lazy\" class=\"skins_core_ImageNewSkinZoomable-image\" src=\"https:\/\/static.wixstatic.com\/media\/a26301_ee679eed59664d41b54b62a8c0ee2e6a.jpg_850\" alt=\"\" width=\"552\" height=\"270\" \/><\/div>\n<\/div>\n<h3 class=\"font_3\"><span class=\"color_11\"><span class=\"inherit-font-size\">\u00a0<\/span><\/span><\/h3>\n<h3 class=\"font_3\"><span class=\"color_11\">Tips for\u00a0Bodybuilders that Stick to Bodypart Splits<\/span><\/h3>\n<p class=\"font_9\"><span class=\"color_11\">Every bodybuilder has his or her own unique routine, but the vast majority of them adhere to body-part splits. Let\u2019s consider\u00a0the lifter that prefers body-part split training but is severely lacking in glute development. This lifter might benefit from straying from the norm and training lower body three times per week and upper body twice or three times. For example, the lifter could train glutes on Monday, chest\/shoulders\/triceps on Tuesday, quads on Wednesday, back\/rear delts\/biceps on Thursday, and hammies on Friday. This way, the glutes are hit effectively on all 3 lower body days. Let\u2019s assume that this lifter trains out of a common commercial gym. Maybe the various \u00a0sessions look like this:<\/span><\/p>\n<p class=\"font_9\"><strong><span class=\"color_11\">Monday (glutes)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Barbell hip thrust or barbell glute bridge:\u00a03 x 8-12<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Butt blaster machine or cable glute kick back: 3 x 10-15<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Bodyweight back extension\u00a0or bodyweight reverse hyper: 3 x 20-30<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Cable standing hip abduction or lateral band walk: 3 x 10-20<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Seated hip abduction machine\u00a0or band seated hip abduction: 3 x 20-30<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Tuesday (chest\/shoulders\/tri\u2019s)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Barbell incline press or dumbbell incline press:\u00a03 x 6-8<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Barbell military press or seated shoulder press: 3 x 8-12<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Push ups: 3 x AMRAP (as many reps as possible)<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Dumbbell lateral raises or cable lateral raises: 3 x 10-12<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Rope triceps extensions or v-bar triceps extension: 3 x 10-12<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Wednesday (quads\/glutes)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Front squat or back squat:\u00a03 x 6-8<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Leg press or hack squat: 3 x 10-12<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Dumbbell walking lunge or smith machine reverse lunge: 3 x 8-12<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Leg extensions: 3 x 10-20<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Crunch 2 x 20<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Side crunch 2 x 20<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Hanging leg raise 2 x 10<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Thursday (back, rear delts, bi\u2019s)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Weighted or band assisted chin up or lat pulldown:\u00a03 x 6-8<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Chest supported row or seated row: 3 x 8-12<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">One arm row or inverted row: 3 x 10-12<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Prone rear delt raise or reverse pec deck: 3 x 10-12<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Easy bar curl or alternating dumbbell curl: 3 x 10-12<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Friday (hams, glutes)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Conventional deadlift or Romanian deadlift:\u00a03 x 6-8<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Weighted back extension or single leg back extension: 3 x 10-12<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Stability ball or Valslide leg curl: 3 x 8-12<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Lying leg curl or seated leg curl: 3 x 10-20<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Calf raise machine 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Seated calf raise machine 2 x 20<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><span class=\"color_11\">As you can see, this program would hammer the glutes three times per week. Monday\u2019s session would involve very high amounts of tension, and metabolic stress for the glutes, Wednesday\u2019s session would involve moderate amounts of tension and high amounts of muscle damage for the glutes, and Friday\u2019s session would involve moderate amounts of tension and metabolic stress for the glutes.\u00a0Moreover, the upper and lower glutes would be hit very hard, especially in Monday\u2019s session.<\/span><\/p>\n<p class=\"font_9\"><span class=\"color_11\">The lifter could attain even greater volume load with the glutes by performing glute activation exercises (<a href=\"https:\/\/bretcontreras.com\/jane-fonda-experiment\/\">HERE<\/a> are some examples of low load glute activation exercises) during the dynamic warm-up on each lower body day, and additional hip thrusts and lateral band work could be tacked onto the end of the Wednesday and Friday leg sessions. Of course, shoulders or arms could be taken out of the Tuesday\/Thursday sessions and added onto a separate Saturday session.<\/span><\/p>\n<h3 class=\"font_3\"><span class=\"color_11\">Tips for Powerlifters\u00a0<\/span><\/h3>\n<p class=\"font_9\"><span class=\"color_11\">There are many effective ways to train for powerlifting strength, but for the sake of simplicity, let\u2019s consider the powerlifter that has a squat day on Monday, a bench day on Wednesday, a deadlift day on Thursday, and a hypertrophy day on Saturday. Sticking to just squats and deadlifts alone can build some great glutes, especially with males. But let\u2019s say that this lifter isn\u2019t satisfied with his or her level of gluteal development. Something like this could work quite well in this situation:<\/span><\/p>\n<p class=\"font_9\"><strong><span class=\"color_11\">Monday (squat day)\u00a0<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Back squat 5 x 5<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Barbell hip thrust or barbell glute bridge 3 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Back extension or reverse hyper 3 x 10<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Wednesday (bench day)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Bench press 5 x 5<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Military press or close grip bench press 3 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Chest supported row or seated row 3 x 10<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Thursday (deadlift day)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Conventional deadlift or sumo deadlift 5 x 5<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Front squat or Bulgarian split squat\u00a03 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Single leg hip thrust or kettlebell swing 3 x 10<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Saturday (hypertrophy day)<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Lat pulldown 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Dumbbell bench press\u00a02 x\u00a010<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Inverted row 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Lateral raise 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Hammer\u00a0curl 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Cable tricep extension 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Prone rear delt raise 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Lateral band walk 2 x 20<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Bodyweight back extension 2 x 20<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><span class=\"color_11\">As in the case with the bodybuilding program above, the glutes are hit three times per week in this sample powerlifting plan. Saturday\u2019s session will pump some extra blood into the upper and lower glutes while not interfering with recovery for Monday\u2019s squat session. Extra volume load for the glutes can be attained by performing glute activation exercises during the dynamic warm-up on Monday and Thursday.<\/span><\/p>\n<div id=\"innercomp_txtMedia1bpy\" class=\"wysiwyg_viewer_skins_photo_NoSkinPhoto\" title=\"\">\n<div id=\"j5wx9wr4\" class=\"skins_core_ImageNewSkinZoomable\"><img loading=\"lazy\" class=\"skins_core_ImageNewSkinZoomable-image\" src=\"https:\/\/static.wixstatic.com\/media\/a26301_77a17d5f8b10472d9e8c2a24f5e4353b.jpg_850\" alt=\"\" width=\"555\" height=\"272\" \/><\/div>\n<\/div>\n<h3 class=\"font_3\"><span class=\"color_11\"><span class=\"inherit-font-size\">\u00a0<\/span><\/span><\/h3>\n<h3 class=\"font_3\"><span class=\"color_11\">Tips for Athletes<\/span><\/h3>\n<p class=\"font_9\"><span class=\"color_11\">Athletes train in a variety of manners, but most of them stick to full body training protocols. Here\u2019s a sample program that combines explosive training with heavy lifting. We\u2019ll assume that the athlete trains three times per week and does his\/her lifting after already completing any sprint, plyo, agility, and medball work.<\/span><\/p>\n<p class=\"font_9\"><strong><span class=\"color_11\">Monday<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Hex bar jump squat 4 x 3<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Heavy kettlebell swing 3 x 8<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Back squat 3 x 6<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Barbell hip thrust 3 x 6<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Close grip bench press 3 x 6<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Chest supported row 3 x 8<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Cable hip flexion 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Ab wheel rollout 2 x 10<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Side plank 2 x :30 sec<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Wednesday<\/span><\/strong><\/p>\n<ul>\n<li><span class=\"color_11\">Heavy sled push 3 x 20m<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Explosive 45 degree hyper 3 x 8<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Bulgarian split squat 3 x 8<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Block pull 3 x 6<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Incline press 3 x 8<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Weighted chin up 3 x 3<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Nordic ham curl 3 x 3<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Pallof press 2 x 10<br \/>\n<\/span><\/li>\n<li><span class=\"color_11\">Hollow body hold 2 x :20 sec<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><strong><span class=\"color_11\">Friday<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">Jumping lunge 3 x 6 (3 jumps per leg)<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">One arm power snatch 3 x 5<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Back squat 3 x 6<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 20<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Close grip bench press 3 x 6<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Chest supported row 3 x 8<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Ankle weight standing hip flexion<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">RKC plank 2 x :20 sec<br \/>\n<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Farmer\u2019s walk 2 x 20m<\/span><\/li>\n<\/ul>\n<p class=\"font_9\"><span class=\"color_11\">As you can see, this routine will build and strengthen the glutes so they can produce incredible amounts of force and power in sports. This routine has two explosive lifts per day (see <a href=\"https:\/\/bretcontreras.com\/who-thinks-crossfit-needs-a-glute-wod\/\">HERE<\/a> for videos of the explosive lifts), along with a knee dominant exercise, a hip dominant exercise, an upper body push, an upper body pull, and some accessories sprinkled in such as multidirectional core stability, hip flexion, and\/or eccentric hamstring work. If the athlete prefers Olympic lifts, these can be performed in substitution for the explosive lifts listed above.<\/span><\/p>\n<div id=\"innercomp_txtMediazoq\" class=\"wysiwyg_viewer_skins_photo_NoSkinPhoto\" title=\"\">\n<div id=\"j5wx9wr6\" class=\"skins_core_ImageNewSkinZoomable\"><img loading=\"lazy\" class=\"skins_core_ImageNewSkinZoomable-image\" src=\"https:\/\/static.wixstatic.com\/media\/a26301_deb5f85485de4346aeddb8c38e1de093.jpg_850\" alt=\"\" width=\"554\" height=\"362\" \/><\/div>\n<\/div>\n<h3 class=\"font_3\"><span class=\"color_11\"><span class=\"inherit-font-size\">\u00a0<\/span><\/span><\/h3>\n<h3 class=\"font_3\"><span class=\"color_11\">Tips for CrossFitters<\/span><\/h3>\n<p class=\"font_9\"><span class=\"color_11\">CrossFitters are already performing a high amount of work, so we don\u2019t want to add much more onto their plates. They can just do their\u00a0normal CrossFit training but add in two glute WODs per week.<\/span><\/p>\n<p class=\"font_9\"><strong><span class=\"color_11\">Bret\u2019s Glute WOD<\/span><\/strong><\/p>\n<ul>\n<li class=\"font_9\"><span class=\"color_11\">RKC plank Barbell glute bridge \u2013 100kg males \/ 60 kgs females<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Sumo walks \u2013 mini-band 3 rounds of 20 seconds \/ 20 reps \/ 20 reps for time<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Hip Thruster UK Glute WoD Hip thrust \u2013 100kg males \/ 60kg females<\/span><\/li>\n<li class=\"font_9\"><span class=\"color_11\">Heavy RKC-style kettlebell swing \u2013 32kg males \/ 20kg females 3 supersets without rest \u2013 21 \/ 15 \/ 9 reps for time<\/span><\/li>\n<\/ul>\n<h3 class=\"font_3\"><span class=\"color_11\">Tips for the Newbie that Trains at Home<\/span><\/h3>\n<p class=\"font_9\"><span class=\"color_11\">The beginner who trains at home can train very frequently since he or she won\u2019t be getting \u201cbeat up\u201d by heavy loading. They can begin with plenty\u00a0of low load glute activation work (see <a href=\"https:\/\/bretcontreras.com\/jane-fonda-experiment\/\">HERE<\/a>), and they should master the box squat, hip hinge, and glute bridge (see <a href=\"https:\/\/www.youtube.com\/watch?v=wvCfGWlODKc\">HERE<\/a>). They can initially\u00a0use\u00a0furniture to perform various glute exercises (for some\u00a0ideas, see <a href=\"https:\/\/bretcontreras.com\/how-do-i-keep-my-glutes-while-on-vacation-a-simple-bodyweight-glute-workout\/\">HERE<\/a> and <a href=\"https:\/\/www.youtube.com\/watch?v=bK7zIUBH6Z0\">HERE<\/a>), then eventually graduate to a commercial gym or purchase equipment for their home. First, some short bands, dumbbells, and kettlebells can be purchased, and eventually a barbell with plates (preferably bumper plates), a rubber mat, a bench, a power rack or squat stands, and a thick bar pad for hip thrusts (or better yet, a hip thruster\u00a0for band and barbell hip thrusts). An excellent recipe for training at home, assuming the individual possessed all the necessary equipment, could involve daily band hip thrusts, goblet squats, kettlebell swings, and lateral band walks.<\/span><\/p>\n<h3 class=\"font_3\"><span class=\"color_11\">Conclusion<\/span><\/h3>\n<p class=\"font_9\"><span class=\"color_11\">I hope that this article has given you some ideas regarding how you can best build your glutes no matter what type of program you prefer. Happy gluting!<\/span><\/p>\n<\/header>\n<p><strong>See more at<\/strong>\u00a0<a href=\"http:\/\/bretcontreras.com\/how-to-design-an-optimal-glute-training-program\/\">http:\/\/bretcontreras.com\/how-to-design-an-optimal-glute-training-program\/<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":9539,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1421],"tags":[1429,1438,1426,1434,1448,1430,1427,1432,1433,1441,1431,1435,1440,1436,1439,1437,1424,1447],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/posts\/9023"}],"collection":[{"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/comments?post=9023"}],"version-history":[{"count":0,"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/posts\/9023\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/media\/9539"}],"wp:attachment":[{"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/media?parent=9023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/categories?post=9023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myaroundtheclockfitness.com\/wp-json\/wp\/v2\/tags?post=9023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}