GOALS

• slimming down stomach
• growing glutes and thighs
• forming a more rounded glute shape

ROUTINE

• lift heavy 3x week, cardio/abs 2x week, and rest 2x week
• key exercises: hip thrusts, romanian deadlifts, KAS glute bridge, bulgarian split squats, hip abductions, fire hydrants, cable glute kickbacks, sumo squats, step ups, lateral band walks and clamshells
• 2 compound movements (heavy), 1 isolation (high-rep / high-vol), then 1 unilateral.
  • avoid working out when glutes are sore
  • as exercises become easier, increase weight and reps. progressive overload is essential to build muscle and increase volume on the sides and top of the glutes