About
This is my Glute Focused 3 Day Split- with core. This is no 6-12 week program/challenge. Consistency is key when is comes to strength training and this program is a weekly split that you can use week in, week out for years and continue seeing progress. This program focuses on building your glutes, while tightening your core and building essential upper body strength along the way. Each session consists of 4 Glute based exercises + 1 core finisher, plus one Full Body session a week. This program requires a pair of dumbbells and a set of micro/booty bands. Take it slow, focusing on keeping strong form and mind to muscle connection (When we think of the muscle we want to be targeting our mind can help us automatically adjust our form to do so). And of course Progressive Overload is essential for gains! Progressive overload: if you’re not familiar with the term, is progressively overloading our muscles with weight through our sets. 1 warm up set about 75% of our max working weight, and then 2-3 working sets, working up to our max. For example starting the first set with 15kg, then a set of 17.5kg, then 1-2 sets of 20kg. I recommend a 1-2 minute rest between sets of strength training, but with core I would keep up the pace and only take a 30-45 second rest. If you have any questions just send me an email or DM on instagram :)