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What’s up What’s up! Today we’re talking glutes – specifically uneven glutes / glute imbalance / what to do when one glute is bigger than the other – anything and everything to do with that! I’m explaining how to figure out if you have a glute imbalance, the strategy I recommend to fix it, plus taking you through a full glute-focused workout to help strengthen your weaker side. I hope this helps!
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MY WORKOUT + NUTRITION PLANS: https://trans.fo/tool-yt/
INSTAGRAM: @ampollo https://www.instagram.com/ampollo/
BUSINESS CONTACT: abby.pollock@gleamfutures.com
TFN TEAM CONTACT: support@transformnation.tv
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TFN TEAM PROGRAMS
BEGINNER BUNDLE is for you if:
-you have little to no experience working out
-you’ve never really been able to stick to a diet
-you’re new-ish to fitness
-you want to create sustainable habits
(this includes at-home + gym guides)
https://transformnation.tv/program/
ADVANCED BUNDLE is for you if:
-workout at the gym (no home guide included)
-can perform basic compound exercises
-you have experience with calorie and macro tracking
-you want to learn the science behind it all
(this includes a gym guide only)
https://transformnation.tv/program/ad…
These are the workout and nutrition plans I designed, I trust, and I follow. These are the exact plans I used to lose 15 pounds of stubborn fat + get lean (not bulky) this past year.
Not sure which plan to get? Take my body type quiz here: https://trans.fo/tool-yt/
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THE STRETCHES: (more in-depth videos)
Pigeon pose: https://www.youtube.com/watch?v=f253IrnT0j4
Core 4 stretch: https://www.youtube.com/watch?v=9UJPZ5-5HRQ
Kneeling quad stretch w/ couch or chair: https://www.instagram.com/p/Bh9fqJ5lVyB/?taken-by=thestretchtherapist
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THE WORKOUT:
*Note: for single leg exercises, you’re going to perform 2 sets on the weaker leg and 1 set on the stronger leg. This means 1 set weaker side / 1 set stronger side / 1 set weaker side (in that order).
#1 SMITH MACHINE SPLIT SQUAT 3 sets x 8-10 reps (superset with #2)
#2 DUMBBELL GOBLET SQUAT 3 sets x 12-15 reps (60s rest)
#3 DUMBBELL SINGLE LEG DEADLIFT 3 sets x 8-10 reps (superset with #4)
#4 DUMBBELL ROMANIAN DEADLIFT 3 sets x 12-15 reps (60s rest)
#5 CABLE KICKBACK 3 sets x 12-15 reps (superset with #6)
#6 SIDE LYING ABDUCTION 3 sets x 12-15 reps (60s rest)