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@solonotsingle amazing! please keep me posted how you like the workout and what you would change/improve :)

@menicklady I've only programmed Week One so far and worked through Day One myself. I'm still guinea pig experimenting on myself before I share here, so as I work through the days (and receive feedback from this sub) I will definitely continue to share! I just want to make sure what I'm...

@malibumom awesome! come back and let me know what worked for you and what you might change :D have a great workout!

@brohmanluke You could definitely swap this in for your 2nd leg day. The general idea for the program is for all training to be glute-centric (direct or indirect) but with adequate rest and recovery time between sessions to maximize hypertrophy. When the program is complete, this would be Day...

@iconoclast you could also cut one lift - cable kickbacks can be time consuming messing about with ankle straps, which should cut 5-8 minutes, you could also cut the warm-up in half by doing 1 set of each instead of two. I might devise some alternate plans for people who are under a time...

@fromadaughter I don't see why not? It might just be my personal preference, but I normally do not superset compound lifts because I prefer to conserve my strength for reps and form. But I definitely have supersetted pull throughs and cable kickbacks. Helps if you have 2 ankle straps so you can...

@bawheid haha you'd better be! :P

@ifyoubelieveme I've been really into shuffle, which is a newer style of electronic dance that originated in the rave scene in the 90's. pretty fun if you love EDM!

@w4g maybe some day! my partner is an aspiring videographer so who knows?! :)

@spit344719 so true... yoga is amazing for lifters. I always try to include some dynamic or transition poses as well as yin (easier poses held for longer like legs up the wall or a supported back bend on a ball). feels gooooood :D

@babyfacedave cable pull throughs and kneeling squats

@profsanctvs haha you could always cut down to 1 set of each if it's too much volume to start but it's good to push yourself sometimes!

@godzillla any activity will help you feel better immediately (exercise endorphins ftw!) and definitely help you get more motivated in the long term to restart a regular routine with fitness. there are some great resources for walk/run training online (apps with programs like Couch to 5k, etc)...

@dulcinee that's not really a problem unless you are an extreme outlier in terms of ability to pack on muscle and/or are on anabolic steroids, the chances of getting "too big" are really very small. don't be afraid to lift heavy! it's very very hard to get big And actually its quite easy to...

@kmar123 This sounds like a totally reasonable amount of exercise for someone who's into fitness. Not excessive at all, you're listening to your recovery cues and doing a range of different activities to encourage mobility, balance, flexibility, cardiorespiratory development and strength. Your...

@dulcinee worrying about becoming "too bulky" is kind of a meme in the fitness community. so long as you stay off gear this is not generally a problem that most regular people encounter.

@hockeydude22 for inexperienced yes - you should educate on how to do it properly without endangering your back. I was shown by my physio when I strained my lower back and it has helped a lot with my mobility. It's 100% safe if you know how. I'm going to be replacing it with a lower back...

@dawn16 If you haven't been shown how to do this properly by a physio or knowledgeable trainer I would agree. I'll remove it and add a lower back stretch instead :) good lookin out!

@chelsea_harper woo! awesome! :) Glad you enjoyed it. I was definitely a bit tender too!

Hey y'all :) A few days ago I posted a request for feedback on a new glute hypertrophy program I'm designing. For context you can read the original post here. It explains why I've created this program vs doing a ready-made glute program. I've created the first week of programming based on...