Weights: 10kg min, 6-10kg
Day Eleven is a controlled and targeted heavy glute workout that targets the glute max, min and med through seven sets of isolated strength work. Expect to begin with a heavy single leg bridging set with the working foot elevated on the block, before proceeding up to standing to continue to work the same glute through an RDL to split squat set that focuses on time under tension and mind to muscle connection through basic movement.
We complete our unilateral work with a weighted side lying sequence, combining controlled abduction with pelvic stability to target the lateral glutes and finish with precision.
We repeat these three sets on the second side before finishing with our banded hip thrusts and a supine stretch.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
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