It's time to get some glute training volume in today for the best pump to grow your booty! Grab your glute bands and some heavy dumbbells and be ready to work through the three best ways to target and grow your glutes!

Grab your November REPS Phase II Program Calendar here: [ Ссылка ]

In today’s workout we will work for 45 seconds for each exercise and rest for 15 seconds between each of our 3 rounds. We will complete all 3 rounds before moving on to the next exercise so be ready to stay focused and put in the work! Grab your glute bands and your bench, pick up your heavy weights, it's time to CRUSH IT!

The Exercises:
1. Glute Band Warm Up 3 Minutes
2. Banded Front Squat
3. Reverse Lunge with opposite hand hold
4. Back Squats
5. RDL left
6. RDL Right
7. Bulgarian Split Squat Right
8. Bulgarian Split Squat Left
9. Glute Bridges
10. Hip Abduction Right
11. Hip Abduction Left
12. Supermen
13. Fire Hydrants

CHAPTERS:
0:00 - Intro
0:13 - Warm Up
3:13 - Rest
3:43 - Front Squats
6:28 - Rest
6:58 - Reverse Lunges
9:43 - Rest
10:13 - Back Squats
12:59 - Rest
13:29 - RDL Right
16:14 - Rest
16:44 - RDL Left
19:34 - Rest
20:04 - Split Squat Right
22:49 - Rest
23:09 - Split Squat Left
25:59 - Rest
26:29 - Glute Bridges
29:14 - Rest
29:44 - Hip Abduction Right
32:30 - Rest
33:00 - Hip Abduction Left
35:45 - Rest
36:15 - Supermen
39:00 - Rest
39:30 - Fire Hydrants
42:16 - Cool Down and Motivation

Make sure you're following the REPS Program in the REPS playlist this month! [ Ссылка ]

This is workout 3 in the REPS program. Make sure you're following the REPS PLAYLIST to see each of the 5 workouts added each week. This program's focus is on strength and hypertrophy. Maintain great form, slow it down if needed, and breathe through your reps. If it gets intense, keep breathing and dig deeper!
To build STRENGTH, focus on lifting weights with your highest intensity, emphasizing max effort per rep. You'll need to select the heaviest dumbbells you can use for this training goal!
For HYPERTROPHY, maintain a moderate tempo per rep lifting for 2 seconds and lowering back to start for 2 seconds, using weights between 75-85% of your max weight you can use for each exercise. Control both lifting and lowering, and squeeze at the top of each movement.
It's time to work hard, push yourself, and remember that hard work in workouts is never wasted!

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All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

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