Course curriculum

    1. Welcome to Glutes By John.

    2. What You'll Need

    1. Warmup 1: Lateral Walks 2x20 per leg

    2. Warmup 2: Banded Kick 3x25 per leg

    3. Squats 3x20

    4. Walking Lunges 3x15 per leg (No Sound)

    5. Bulgarian 3x15 per leg

    6. Dumbell Sumos 3x20

    7. Banded Hip Thrust

    8. Seated Banded Abduction

    9. Dumbell Goblets

    1. Overhead Press 3x12

    2. Pushups or Kneeling Pushups 3x12

    3. Tricep Dips 3x12

    4. Bicep Curls 3x12

    5. Dumbell Rows

    6. Devil's Press

    1. Today is a Rest Day

    1. Warmup 1: Lateral Walks 2x20 per leg

    2. Warmup 2: Banded Kick 3x25 per leg

    3. Banded Hip Thrust 3x20

    4. Dumbell RDL 3x15

    5. Frog Pumps 3x20

    6. Box Steps 3x15 per leg (No Sound)

    7. Single Leg Hip Thrust (No Sound)

    8. Dumbell Goblets Squat 3x15

    9. Donkey Kicks 3x20 per leg

    1. Warmup 1: Lateral Walks 2x20 per leg

    2. Warmup 2: Banded Kick 3x25 per leg

    3. Devil's Press 3x10

    4. Overhead Single Arm Extension 3x12 (No Sound)

    5. Plank to Pushups

    6. Dumbell Rows 3x12

    7. Pushups or Kneeling Pushups 3x12

    8. Bicep Curls 3x12

    9. Tricep Dips 3x12

About this course

  • Free
  • 47 lessons
  • 0.5 hours of video content

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