Stop being flat as a pancake 🥞
Goal: High-volume hip hinging and glute isolation to finish the training week with a massive pump.
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Commercial Gym Version
​Barbell Hip Thrusts: 4 sets x 8–10 reps
​Pro-Tip: Tuck your chin to your chest and hold the top squeeze for 2 full seconds.
​Romanian Deadlifts (RDLs): 3 sets x 10–12 reps
​Pro-Tip: Push your hips back as if trying to touch a wall behind you. Stop when hips stop moving back.
​Standing Cable Kickbacks (45-Degree Angle): 3 sets x 15 reps per leg
​Pro-Tip: Kick out at a 45-degree angle to isolate the glute medius (upper shelf).
​Single-Leg Hyperextensions: 3 sets x 12 reps per leg (Rounded upper back)
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Home (Bodyweight) Version
​Single-Leg Glute Bridges: 4 sets x 15 reps per leg
​Single-Leg Romanian Deadlifts: 3 sets x 12 reps per leg
​Standing Rainbow Kicks: 3 sets x 15 reps per leg
​Prone Frog Pumps: 2 sets x 40–50 reps (Soles of feet together, knees wide, rapid pumps)