BLK LBL Fitness Club – GLUTE GAINZ

Glute Gainz (Week 2) (Checkmark)

Warm-Up (each day):

1 min each: Glute bridges,

bodyweight squats,

banded lateral walks

2 rounds: 10 hip openers, 10

reverse lunges, 10 bird dogs

(Glute Focus B – Endurance

& Burn)

1. Banded Hip Thrust – 4×15

2. Curtsy Lunge – 3×12 each

leg

3. Cable Pull-Through (or

KB) – 3×15

4. Standing Abduction

(band) – 3×20

Finisher: 3 rounds – 15 jump

lunges + 15 hip thrusts + 10

air squats

Week 1-2

Activation & Foundation

Focus: Mind-muscle

connection, full range of

motion, controlled tempo.

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/Conditioning