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Strong Curves: Gluteal Goddess (2026)

by Alexis Kokoska

Program Description

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly. Support the creator and get in depth information by purchasing his new book Glute Lab on Amazon paperback or Kindle.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 18, 2026 08:07
  • Last Edited
    Jan 18, 2026 08:07
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.7%
Abs
15.5%
Hamstrings
9.2%
Quadriceps
7.8%
Upper Back
6.7%
Lats
6.4%
Lower Back
6.2%
Abductors
4.3%
Triceps
4.3%
Front Delts
4.2%
Chest
4.2%
Forearms
3.2%
Adductors
2.3%
Middle Delts
2.2%
Biceps
2%
Full Body
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
2
Side Bend (Dumbbell)
3 Sets
20 Reps
@7
3
V-Up
3 Sets
10-15 Reps
@8
4
Single Leg Hip Thrust
3 Sets
18 Reps
@8
5
Chin-Up (Assisted)
3 Sets
5 Reps
@9
6
Step-Up (Weighted)
3 Sets
15 Reps
@8
7
Military Press (Barbell)
3 Sets
18 Reps
@7
8
Back Extension
3 Sets
10-15 Reps
@8
Day 1
1
Standing Hip Abduction (Cable)
3 Sets
18 Reps
@7
2
Plank
1 Set
60 secs
@10
3
Side Plank
2 Sets
60 secs
@10
4
Glute Bridge (Barbell)
3 Sets
16 Reps
@7
5
Single Arm Row (Dumbbell)
3 Sets
18 Reps
@8
6
Incline Bench Press (Barbell)
3 Sets
18 Reps
@8
7
Box Squat (Barbell)
3 Sets
20 Reps
@8
8
Stiff Leg Deadlift
3 Sets
18 Reps
@8
Day 3
1
Pallof Press
3 Sets
10-15 Reps
@7
2
Side Lying Hip Abductions
3 Sets
10-15 Reps
@7
3
Turkish Get Up
3 Sets
10-15 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@9
5
Single Arm Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
6
Goblet Squat
3 Sets
10-15 Reps
@9
7
Single Arm Push Press (Dumbbell)
3 Sets
10-15 Reps
@8
8
Pull Through (Cable)
3 Sets
8-12 Reps
@8