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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 10x3 second hold
Seated glute contraction 10x 3 second hold
Laying glute contraction 10x3 second hold

**Perform only for weaker side prior to beginning your workout**

(Single Leg Exercises)
Alternating reverse lunge 3x10 (30s rest)
Single leg deadlift 3x10 (30s rest)
Single leg glute bridge 3x10 (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 3x12 (SS)
Lateral band walk 3x12 (60s rest)
BB hip thrust w/ band 3x12 (SS)
BB sumo deadlift w/ band 3x12 (60s rest)

**SS stands for superset**

For more workouts like this, sign up for your free #TFNTEAM trial here: [ Ссылка ]

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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) [ Ссылка ]
MAN Sports ISO Amino Coffee Creamer (Pumpkin Spice) [ Ссылка ]
MAN Sports Glutamine [ Ссылка ]
MAN Sports Game Day (Sour Batch) [ Ссылка ]
MAN Sports Creatine [ Ссылка ]

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