Glute Program by Nina Nielsen ©All Rights Reserved 2019
To get my full program email: Management.firstname.lastname@example.org
Always start the program from the top and go down through it.
Warm up for 5 – 10 minutes so your joints and muscles are prepared to exercise.
Rep. is short for repetition, if it says 4 rep. your upper limit should be 4 rep., otherwise the weight is too light and you should increase it.
Change the speed of your exercises to provide a different stimulus to your muscles.
Do not lock-out your knees on any leg exercise.
Make sure to feel the targeted muscle and work efficiently when you train it.
Remember everyone is different and everyone has different muscle groups that are stronger than others.
To progress you need to add more weight over time, a good rule is, if you feel that you can take a rep more in the very last set of an exercise, you need to increase the weight.
You may feel weak to start off with but your body will adapt quickly.
Have a awesome workout.