Here are some bad boy workouts for your glute gains.

Are you ready? 🔥😎

A: 4 x 8-10 Barbell Romanian Deadlift 

Cues:

• Keep shins vertical 
• Push hips back
• Go as low and your strength and flexibility allows 
• Push the world away from the bottom

Form tips:

• Keep your back flat (you should feel the tension in your hamstrings and across your back)
• When lifting, keep your weight back in your heels and push through with your toes
• At the top, flex your glutes and keep your rib cage down to maintain neutral spine

B: 4 x 6-8 Glute Drive

• Keep shins vertical 
• Chin tuck
• Think about the glutes driving the hip extension

C: 4 x 12 Long Stride Walking Lunge

• Stand roughly hip-width apart
• Lean slightly forward 
• Take a long stride drive through the front leg (Front knee should not extend over your toes)

D: 3 x 20-25 Back Extensions (Ideally weighted or banded)

• Feet secured against the platform
• Chin neutral 
• Slowly lower crown of the head to the floor 
• Get a stretch through the hamstrings 
• Think about the glutes driving into the back at the top of the movement 
• Only extend until your back is inline with your thighs

Need help?
The Sports Model Project is a process of transformation and personal mastery.

We’ll help you with:

• Training plans
• Guidance around your nutrition
• Mindset 

Click this link.

Do you want to learn more techniques?
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Are you ready to take your training to the next level?

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If you are a good fit, we will be taking next week.

Besos,
Hattie xx
The SMP Coaching Team