Day 43:Glutes

Welcome to day 43! I’m more motivated than ever, knowing we don’t have a lot of time left on this plan to get our killer body ready for the reveal. It’s time to get to work on these glutes.

You may notice that this week I opted to use the 25 lb plates on the glute bridges as opposed to the bigger 45s. This isn’t because I wanted to go lighter. It actually allowed me to get a bigger range of motion in the exercise as the smaller plates made it possible to bring the bar down lower. The only downside to this is it’s harder to get out from under the bar, making it tougher to do the drop set. I was lucky to have a partner to help with dropping the weight, and even lifting the bar off me when I was finished my sets.

A second point I want you to focus on during this workout are the lying hip abductors I do at the end. Make note of the angle of my foot—it’s a little different than how most people perform this exercise. This helps target a slightly different aspect of the glutes than we do in the seated abductor machine. Play around with your foot placement to find the best angle that works for you. Just remember it should hit differently than the seated version we did, so focus on where you’re feeling it. We want to make sure we’re shaping some solid, round glutes!

Barbell Glute Bridge (Dropset) Sets: 1 Reps: 10/10/10
Gluteator Sets: 1 Reps: 20/20/20
Bulgarian Split Squat Sets: 3 Reps: 10
Stiff-Legged Deadlift Sets: 3 Reps: 10
Lying Hip Abduction Sets: 2 Reps: 30