BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 7) (Checkmark) Warm-Up Dynamic: bodyweight hip thrusts, reverse lunges, and banded squats (2 rounds). Final Burnout 1. Sled Push – 5×40s 2. Ski Erg – 4×45s 3. DB Step-Up – 3×12 4. Banded Kickbacks – 3×20 Finisher Challenge Preparation: 4 rounds for time – 15...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 7) (Checkmark) Warm-Up Dynamic: bodyweight hip thrusts, reverse lunges, and banded squats (2 rounds). Heavy Strength 1. Barbell Hip Thrust – 5×5 (heavy) 2. Bulgarian Split Squat – 4×8 3. RDL – 3×8 4. Cable Abductions – 3×20 Finisher: EMOM 6 min – 8 KB...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 6) (Checkmark) Warm-Up Mini-band circuit – 3 rounds of 15: lateral steps, kickbacks, bridges. Glute Circuit 1. Ski Erg – 4×45s work / 30s rest 2. Dumbbell Deadlift – 3×10 3. Lateral Lunge – 3×12 each 4. Glute Bridge March – 3×20 Finisher: 2 rounds...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 6) (Checkmark) Warm-Up Mini-band circuit – 3 rounds of 15: lateral steps, kickbacks, bridges. Strength & Lift 1. Hip Thrust (heavy) – 5×6 2. Deficit RDL – 4×8 3. Cable Kickback – 3×15 4. Weighted Step-Up – 3×10 Finisher: 3 rounds – 20s wall sit...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz. (Week 5) (Checkmark) Warm-Up Mini-band circuit – 3 rounds of 15: lateral steps, kickbacks, bridges. Glute Circuit 1. Ski Erg – 4×45s work / 30s rest 2. Dumbbell Deadlift – 3×10 3. Lateral Lunge – 3×12 each 4. Glute Bridge March – 3×20 Finisher: 2 rounds...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 5) (Checkmark) Warm-Up Mini-band circuit – 3 rounds of 15: lateral steps, kickbacks, bridges. Strength & Lift 1. Hip Thrust (heavy) – 5×6 2. Deficit RDL – 4×8 3. Cable Kickback – 3×15 4. Weighted Step-Up – 3×10 Finisher: 3 rounds – 20s wall sit...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 4) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Glute Pump & Endurance 1. Sled Push (mediumheavy) –...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 4) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Posterior Power 1. Barbell Hip Thrust – 5×8 2....Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 3) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Glute Pump & Endurance 1. Sled Push (mediumheavy) –...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 3) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Posterior Power 1. Barbell Hip Thrust – 5×8 2....Read More