Glute Lab

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See you in the lab 🍑

Ever wondered what actually happens in a Glute Lab class? Here’s your inside look 👀

Small group. Expert coaching. Every rep guided from your hip thrust setup to the burnout finisher you will absolutely feel.
This is where you come to build strength, feel supported, and see real results.

🔗 Book your class through the Glute Lab app or link in bio

At Glute Lab, we apply pressure ❤️‍🔥

coach:

Here's a useful variation of the reverse hyper. Coach .sterner performs bodyweight repetitions while Bret Contreras PhD provides manual resistance. The additional resistance is applied at the top of the repetition for 3 static pulses, and also on the way down for an enhanced eccentric loading. We like 3 sets of 9 repetitions where every third rep, manual resistance is applied. If you have a partner handy and a suitable reverse hyper set-up give this a try!

If you've been liking the circuits we've been posting, head to the link in our profile to learn more about B***y By Bret!
-New workouts every 4 weeks straight from Bret Contreras PhD
-Video walkthroughs for every training session
-Extensive video technique library
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Bret Contreras PhD ()
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Bret's Badass B***y Circuits: Numero Tres

Is this what you wanted - a badass glute circuit? Well then that's what you get! Here's what you're gonna do:

1. Pause deficit Bulgarian split squats: do 6-12 reps with a 3-sec pause at the bottom

2. Supine band hip abductions: do 30-50 reps

3. Dumbbell hip thrusts: do 20-30 reps

4. Ankle weight quadruped leg swings: do 20-30 reps per leg

5. Alternating jumping lunges: do 16-20 reps (8-10 reps per leg)

6. Side lying hip raises: do 8-12 reps per leg

7. Glute dominant back extensions : do 20-30 reps

Adjust the reps according to your fitness level. If doing this as a warm-up, then just do 1 round. If doing this as a standalone glute workout, then do 3 rounds.

Oldie but goodie from Sir Haunch De Leon
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Bret's Badass B***y Circuits: Numero Uno
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Is this what you wanted - a badass glute circuit? Well then that's what you get! Here's what you're gonna do:

1️⃣ Frog pump: do one high rep set. This might involve 30 reps or 120 reps; whatever makes your b***y burn!

2️⃣ Dumbbell frog pump: add some load and bust out 20-30 reps.
3️⃣ Extra-range side lying hip abduction: keep the foot of the top leg turned downward into hip internal rotation. Do one set of 20-30 reps.
4️⃣ Knee-banded feet-elevated glute bridges: push through the heels and do one set of 20-30 reps.
5️⃣ Banded quadruped hip extensions: trap the band with the grounded knee and try to extend to fully. Do one set of 20-30 reps.
6️⃣ Step-up/reverse lunge hybrid: sink as deep as you can comfortably go into hip flexion. Do one set of 10-20 reps.
7️⃣ Band seated hip abduction: place bands above or below knee and do 20 reps A) leaning back, then B) upright at 90/90 hips/knees, then C) leaning forward.
If you don't prefer the frog stance then use a regular stance instead with the first two exercises. Adjust according to your fitness level. This can be done before a workout, after a workout, or as it's own workout (in which case you may want to perform 2-3 rounds). Thanks to my beautiful model/niece .

For today's we want to share an old classic from old gym, Lifts.
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The 50/50/50 includes doing 50 reps each of box squats, back extensions, and Skorcher hip thrusts. In place of a Skorcher, any means of elevating both the shoulders and feet for hip thrusts will do the job. Attempt to perform these reps with as few breaks as possible, great job from our lovely volunteer

One of our hardest working clients making a full-ROM pull-up look easy despite the 35 lb plate she has in tow. Since Kelly began with us a few months ago, we've kept glute training a primary focus. However, she hasn't let that slow down her other strength goals. We're super proud of you Kelly, what a huge achievement!

Here's a glimpse of Coach training our first client earlier this week!
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If you want to train with us, feel free to DM this account and we'll figure out a time slot that works best. We're open M-F 12-2, 4-8pm and Saturday 9-1. Just let us know if you're local or coming from out of town for a drop-in. Come train 🍑 with us!