WOD

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 hold + 10 jump squats + 10 hip bridges Week 5–6 Power & Shape Focus: Slightly heavier, introduce explosive work. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead 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) – 5×30 sec 2. Walking Lunge – 3×20 steps 3. Step-Up (DB optional) – 3×12 each 4. Banded Monster Walks – 3×20 Finisher: AMRAP 5 min – 10 jump squats + 10 hip thrusts Week 3-4 Strength + Volume Focus: Add weight, lower reps slightly. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead 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. Bulgarian Split Squat – 3×10 (each leg) 3. RDL – 3×8 4. Cable Kickback – 3×12 Finisher: EMOM 6 min – 8 KB swings + 8 glute bridges Week 3-4 Strength + Volume Focus: Add weight, lower reps slightly. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead 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) – 5×30 sec 2. Walking Lunge – 3×20 steps 3. Step-Up (DB optional) – 3×12 each 4. Banded Monster Walks – 3×20 Finisher: AMRAP 5 min – 10 jump squats + 10 hip thrusts Week 3-4 Strength + Volume Focus: Add weight, lower reps slightly. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead 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. Bulgarian Split Squat – 3×10 (each leg) 3. RDL – 3×8 4. Cable Kickback – 3×12 Finisher: EMOM 6 min – 8 KB swings + 8 glute bridges Week 3-4 Strength + Volume Focus: Add weight, lower reps slightly. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead more