traduction google du site https://bretcontreras.com/30-day-glute-challenge/

30DayChallenge

Use as many sets as needed to complete the repetitions.

Here are pictures of the four exercises incorporated in the challenge:

Squats

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 Hip Thrusts

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 Bulgarian Split Squats

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 One-Leg Foot-Elevated Bridges

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If you’re already performing a sound glute training program, such as Strong Curves or Get Glutes, do not switch to this challenge – stay on your current routine. Keep in mind – 30 days is plenty enough time to show progress, especially if training is combined with a sound nutrition program. However, the glute transformations shown in the testimonials page of my site took 6-24 months to take place. Getting nice glutes requires patience. Nice thighs happen quicker though, and each month you’ll look a little bit better than the month before. Hopefully this program can help kickstart progress, improve habits, and be a stepping stone to even better programming.

Here is a pdf of the challenge: 30-Day Glute Challenge

Best of luck!

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