Glute Workout

After 2 days off of training due to being unusually tired, falling asleep during the day, nodding whilst driving, I thought some a few days off training would help and voila, it did! I felt eager to get back in the gym today, no urges to fall asleep, no drowsiness whilst driving (so, so far so good!)

Decided to do for a glutes session today and try a few new exercises, focusing more on squeezing and holding the squeeze and time under tension instead of heavy weights. A lot of super sets, high reps... Annnnnnd it's safe to say my butt is feeling rather tender right now.

Here's todays workout:

1. FST-7 Glute Cable Kickback - 7 sets of 12 reps (30 sec rest between each set). Do all sets on one leg, then move on to the other leg

2. Barbell Sumo Squat / Sumo Squat Pulse Superset - 4 sets of 15 squats followed by 15 pulses (60 secs rest after each set)

3. One-Leg Leg Press / Exercise Ball Hamstring Tuckup Superset - 4 sets of 10 reps per leg on press followed by 30 reps hamstring Tuckups (45 sec rest between each superset)

4. Exercise Ball One-Legged Glute Raise - 4 sets of 10 reps per leg, no rest between sets so these are continuous sets

5. FST-7 Exercise Ball Glute Raise - 7 sets of 15 reps, 30 secs rest between each set

The only thing I changed half way though was number 4, the exercise ball one-legged glute raise, my calves kept cramping up so ditched the exercise ball and swapped for a box instead.

Give it a blast and feel the burn! Remember to really squeeze your glutes with all of these exercises, try and hold at the point of contraction for 3 seconds.

Considering doing a video demo, what do you guys think?