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    Glute Development Guide

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    This document describes a 7-week program to maximally develop glutes, divided into 4 progressive phases of flexibility, hypertrophy, strength and development. The first phase lasts 1 week focused on flexibility and muscle activation, the second and third phases of 2-3 weeks each focus on hypertrophy, strength and control, using bodyweight exercises or implements. The objective is to generate a mind-muscle connection to contract strongly

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    Descargue como DOCX, PDF, TXT o lea en línea desde Scribd

    Glute Development Guide

    Cargado por

    ScribdTranslations
    23 vistas6 páginas
    This document describes a 7-week program to maximally develop glutes, divided into 4 progressive phases of flexibility, hypertrophy, strength and development. The first phase lasts 1 week focused on flexibility and muscle activation, the second and third phases of 2-3 weeks each focus on hypertrophy, strength and control, using bodyweight exercises or implements. The objective is to generate a mind-muscle connection to contract strongly

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    This document describes a 7-week program to maximally develop glutes, divided into 4 progressive phases of flexibility, hypertrophy, strength and development. The first phase lasts 1 week focused on flexibility and muscle activation, the second and third phases of 2-3 weeks each focus on hypertrophy, strength and control, using bodyweight exercises or implements. The objective is to generate a mind-muscle connection to contract strongly

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    This document describes a 7-week program to maximally develop glutes, divided into 4 progressive phases of flexibility, hypertrophy, strength and development. The first phase lasts 1 week focused on flexibility and muscle activation, the second and third phases of 2-3 weeks each focus on hypertrophy, strength and control, using bodyweight exercises or implements. The objective is to generate a mind-muscle connection to contract strongly

    Copyright:

    © All Rights Reserved
    Descargue como DOCX, PDF, TXT o lea en línea desde Scribd
    Descargar como docx, pdf o txt
    23 vistas6 páginas

    Glute Development Guide

    Cargado por

    ScribdTranslations
    This document describes a 7-week program to maximally develop glutes, divided into 4 progressive phases of flexibility, hypertrophy, strength and development. The first phase lasts 1 week focused on flexibility and muscle activation, the second and third phases of 2-3 weeks each focus on hypertrophy, strength and control, using bodyweight exercises or implements. The objective is to generate a mind-muscle connection to contract strongly

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    © All Rights Reserved
    Descargue como DOCX, PDF, TXT o lea en línea desde Scribd
    Descargar como docx, pdf o txt
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    Mateo Uribe

    To consider
    • By finishing this program you will be able to have sexier, stronger, and more functional glutes. There will be 4 phases that will become
    increasingly more difficult since each person has a different range of strength in this area. If you belong to the first phase (beginner) and start
    in the third phase, the only thing you will do is worsen your existing muscle imbalances. To avoid this, we will start in the first phase, which you
    will do for a week, and from there you will spend 2 to 3 weeks in each of the following phases.

    • Don't stop doing your squats, shifts, and deadlifts. Continue doing them on your leg days normally and perform the exercises in this program 2
    times a week on days other than your leg day. Since they are short they will not leave you sore.

    • 90% of people have weak glutes (even if they are big), so we are going to start with body weight and add weight progressively. Strength in
    your glutes will develop quickly with these exercises and progressions. Try to increase the intensity and weight each week.

    • What you can do once you finish all the phases is simply mix the exercises that you liked the most from this program into your tail routine.
    Having increased the strength in your glutes, your workouts will not feel complete without at least one of them in your routine.

    • If you want to have fully developed glutes in size, strength and functionality, you MUST have adequate flexibility in your hip flexors to be able
    to expand your hips and thus maximally activate your glutes. In addition to this, you must be able to perfectly control your own body weight,
    this will allow you to learn to contract the glutes appropriately before adding weight.

    • If you do not start to generate a good mind-muscle connection with your glutes, you will not achieve optimal development. This program will
    help you with this. It is important that in all exercises during all phases you always focus on contracting your glutes strongly, not just moving
    your body or the weight for the sake of moving it.

    GOOD LUCK!
    Phase 1: Flexibility and Maximum Activation Duration: 1 week

    Hip flexor stretch


    2 sets of 1 minute per leg
    hold the position as deep as possible

    Choose 2 exercises that you prefer and perform 2 sets x


    10 repetitions. Each repetition you must hold for 5 seconds in position B, contracting your glutes as hard as you can:

    Choose 1 exercise you prefer and perform 2 sets x 10 repetitions. Each repetition you must hold for 5 seconds in position B,

    T
    O

    contracting your glutes as hard as you can:

    T
    O

    b
    Phase 2: Hypertrophy and Growth Duration: 2-3 weeks

    Choose 2 exercises and perform 2 sets x 10-20 repetitions. Each repetition with controlled movement, the idea is that
    you feel like you can't do more than 20 repetitions:

    With back on bench* Add weight to ankle and


    dumbbell in hand*

    Choose an exercise and perform 2 sets x 10-20 repetitions:

    Preferably with an elastic band


    Phase 3: Maximum Strength and Development Duration: 2-3 weeks

    This is the last phase. At this point you will have developed an excellent mind-muscle
    (neuromuscular) connection and will be able to maximize the activation of your glutes during
    heavier exercises.

    Choose an exercise and perform 4 sets x 5 repetitions. Each repetition with controlled movement, the idea is that you feel
    like you can't do more than 5 repetitions (heavy).

    *Dumbbell or disc in the


    hands.

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