Introduction
In this article, we dive into an intense glute workout session featuring Jared Feather, Kelly Kline, and Jennifer Dorey. Jennifer is just seven days out from the Arnold Classic in Columbus, Ohio, while Kelly is feeling fantastic despite only having four hours of sleep. The workout focuses on pre-exhausting the glutes before moving on to heavy compound exercises.
Workout Overview
- Hip Thrusts
- Lunge Movement on a Sliding Machine
- Sumo Squats
Hip Thrusts
The workout begins with hip thrusts, which allow for a good peak contraction and comfy setup. Jared Feather and the team believe in performing sets of 10 to 20 reps, as low rep hip thrusts don’t provide a great mind-muscle connection with the glutes.
Lunge Movement on a Sliding Machine
The second exercise is a lunge movement performed on a futuristic sliding machine. It requires a lot of eccentric control and works the glutes, hamstrings, adductors, and quads. The focus is on sitting far back and performing one leg at a time.
Sumo Squats
The final exercise is sumo squats, which help pre-exhaust the glutes, making them the weak link in the chain. The team performs multiple sets of 5 to 15 reps, starting at 15 and falling due to fatigue. The main focus is on descending slowly, taking a full pause, and activating the glutes on the way up.
Conclusion
This glute-focused workout, featuring Jared Feather, Kelly Kline, and Jennifer Dorey, highlights the importance of pre-exhausting the glutes and incorporating heavy compound exercises. By following this workout structure, you can effectively target and strengthen your glute muscles. Best of luck to Jennifer at the Arnold Classic and to everyone in their fitness journey!
