rump day

A good ol’ hump day special. This home based bodyweight glute workout is both friendly for beginners, and adaptable to challenge experienced lifters (just add 2 rounds per superset). Mobility paired in the first two rounds to make those main exercises better each set. Follow the instructions on the table or in the tiktok/IG video for best effects!

PDF/Table below, link to full workout plans below that. Enjoy!

Superset 1

TEMPO glute brige

Cobra

Superset 2

Hip Dominant Squat with Shift

Assisted Deep Squat

Superset 3

Alternating HINGED reverse lunge

Spicy Clamshell