Learn how to develop bikini competition glutes HD

WORKOUT BREAKDOWN (Activation with hip circle) 2x20 reps each Monster walk forward/backward GoodMornings Crab walk forward/side to side Single leg thrust Hip thrust Seated abductor (Single sets) Rack pull 2x20 W.U 5x12 Single leg thrust 5x12-15 Sumo barbell squat 5x1-15 (Super sets) Cable kick back Cable pull through 4x15 each Hip circle bridge on ball 20 Hip circle hamstring curl on ball 15 Hamstring curl on ball to failure Hamstring curl with DB 15 x 4 rounds Single leg deadlift 15 Sumo goblet squat 15 Straight leg deadlift sumo stance 15 Straight leg deadlift close stance 15 x 4 rounds Smith machine calf raises 3x15 each Toes straight / toes out / toes in PLYOMETRICS 20 REPS EACH X 3 Jumping squat with a pulse Banded pop squat Lateral step up with knee tuck/jump Lateral alternating jumping step ups Forward step up with knee tuck/jump Forward alternating jumping step up Bench squat jumps with knee tuck Jumping lunges Pulse lunge with knee tuck Bulgarian split squat jump FOLLOW ME ON INSTAGRAM @LADYFIT FOR ONLINE TRAINING VISIT TOTALFITZESSGYM.COM