For those that ask, here is one of my glute workouts;
1. Hip Abductor – 3 sets of 50 (I did 60kg)
Lean forward stay on the edge of the seat and squeeze the pads out.
Superset this with Plank Knee to Elbow – 3 sets of 30
The plank works centreline of your stomach, obliques and waistline – focus on the twist from your knee to elbow so you really feel the burn through your obliques (as opposed to just trying to touch your elbow with your knee).
2. Single leg deadlift – 3 sets of 12 on each leg (I used 10kg dumbbells).
This is an advanced version of the deadlift working your hamstrings, glutes and core. Its more functional as requires balance, agility and stability.
Superset this with jump squats – 3 sets till failure (I did 26 on each set)
Wide, medium or close stance (I did medium)
3. Seated leg press machine. 3 sets of 15 (I did 60kg)
Remember to press slowly enough that you feel your muscles firing.
Superset this with TRX tuck jumps. 3 sets of 20
Alternating kettlebell side lunge. 4 sets of 10 (1 rep is one on each leg)
Lunges on the cable extension machine. 3 sets of 12 on each leg (I did 2.5kg)
Squats to finish – a mixture of sets and weights.
One set = 10x normal stance squats, 10x narrow stance squats, 10x sumo stance squats. I did a few of these combined with sets of 10x normal stance squats. (I did 10kg, 20kg and 25kg)