pirate’s a*s

Written By Ideen Chelengar

Happy hump day’s eve, hitting glutes with just DBs (and a mini band if you have it) from all angles in this 3 superset full glute workout. Make sure your weights are challenging, and you control the way down on every movement - that’s where all the magic (booty growth) happens.

PDF, table, GIFs below and a link to full programs as well. Enjoy!

Superset 1

DB Hip Thrust

Goblet Alternating Reverse Lunge

Superset 2

Spicy Step Ups

Spicy Clamshells

Superset 3

Bench Supported SLDL

Mini Band Lateral Walk

Stationary Lateral lunge (if no mini band)

Ideen Chelengar
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