Quick reminder: don’t skip your stretching. 🤍 I’ve been making it a priority after my workouts and on my rest days, and the difference in my mobility has been huge. I move better, feel less stiff, and recover faster. Strength is important, but so is taking care of your body. Even 5–10 minutes of stretching consistently can make a big difference.

If you want to grow your glutes, stop changing your routine every few weeks. Progressive overload is key. I’ve been doing RDLs consistently for the past 3 months and getting stronger every week. In this video, I’m lifting 140 lbs. Challenge yourself, add the weight when your form is solid, and stay consistent. That’s how you build muscle.

LIFT 2: hypertrophy rest - at least 3:00 tempo - control down, fast up *means each side warm-up (light 8-10 minutes of desired movement) dumbbell single leg squat (4x6)* 35lbs dumbbell lawnmower row (4x6)* 35lbs banded rotations (4x10)* (2) dumbbell rdl (4x6) 55lbs landmine single arm overhead press (4x6)* 10lbs on bar… should be tougher than 1/2 kneeling because that requires stability supine banded single leg hip flexion (4x8/:30)* first round is the 8 reps, next round is the :30 hold, repeat… use a band that is challenging but doable finisher: stairmaster (5:00) consistent tough pace ENJOY

LIFT 1: hypertrophy rest - at least 3:00 tempo - control down, fast up *means each side warm-up (light 8-10 minutes of desired movement) (2) dumbbell rear foot elevated split squats (4x6)* 40lbs seated cable single arm row (4x6)* 42.5lbs medicine ball parallel rotational throw (4 of x8)* the lighter the better seated machine hamstring curls (4x8) two legs, not one this time 1/2 kneeling single arm overhead press (4x6)* 25lbs dumbbell lateral flexion (4x8)* 35lbs finisher: countdowns (10) TIMED 10 push-ups, 10 squat jumps :10 break 9, 9 :10 break 8, 8 :10 break 7, 7 :10 break 6, 6 from 5 down, no breaks Monday sets the tone. Show up for yourself.