Okay, so right now I am following a training programme that uses the Pull/Push/Legs concept. I've been enjoying some nice gains for my upper body, but I feel like I'm not hitting my glutes as much. And you know how we girls love to focus on our booty.
So I asked Jay Ferruggia about how I can add on some additional glute exercises without risking overtraining. And he gave me this simple glute exercise template that I can actually do everyday. No equipment necessary. Which means I can do this anywhere.
So here's the the list of exercise
Bird Dogs 3 x 10
Glute Bridge 3 x 20
Clam Shells 3 x 20
Lying Side Abduction 3 x 20
I reckon you should do this as a circuit. And below are the videos for the exercises.
Lying Side Abduction