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What’s up What’s up! Today we’re talking muscle growth – how much you can gain, how long it takes, and how fast it can be done. This topic is SUPER IMPORTANT to me as I feel there are a lot of misconceptions about it and since I personally transformed my body by building muscle.
FULL UNEVEN GLUTE WORKOUT:
(Mind-Muscle Connection)
Standing glute contraction 10×3 second hold
Seated glute contraction 10x 3 second hold
Laying glute contraction 10×3 second hold
**Perform only for weaker side prior to beginning your workout**
(Single Leg Exercises)
Alternating reverse lunge 3×10 (30s rest)
Single leg deadlift 3×10 (30s rest)
Single leg glute bridge 3×10 (30s rest)
**Perform 1 set on weak leg, 1 set strong leg, then 1 set weak leg**
(Bilateral Exercises w/ Band Cue)
BB box squat w/ band 3×12 (SS)
Lateral band walk 3×12 (60s rest)
BB hip thrust w/ band 3×12 (SS)
BB sumo deadlift w/ band 3×12 (60s rest)
**SS stands for superset**
For more workouts like this, sign up for your free #TFNTEAM trial here: http://bit.ly/tfntrial
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Also – if you haven’t already – grab your free trial of #TFNTEAM: http://bit.ly/tfntrial
Whether you’re looking to lose weight, build muscle, or just zero in on your glutes – we’ve got a plan for your goals.
It costs less than hiring a personal trainer and takes just 30 seconds, so no excuses!
SUPPLEMENTS I USE: (use code AMPOLLO for 20% off)
MAN Sports Clean Protein (Peanut Butter Bits) https://mansports.com/product/cleanprotein/
MAN Sports ISO Amino Coffee Creamer (Pumpkin Spice) https://mansports.com/product/iso-amino/
MAN Sports Glutamine https://mansports.com/product/glutamine-100-servings/
MAN Sports Game Day (Sour Batch) https://mansports.com/product/game-day/
MAN Sports Creatine https://mansports.com/product/creatine-100-servings/