BLK LBL Fitness Club – GLUTE GAINZ

Glute Gainz (Week 1) (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 A –

Foundation Strength)

1. Barbell Glute Bridge –

4×10

2. Dumbbell Reverse Lunge

– 3×12 (each leg)

3. Banded Kickbacks – 3×15

4. DB Romanian Deadlift –

3×10

Finisher: 3 rounds – 30s

glute bridge hold + 10 jump

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