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nua
l ADD LUNGE?!
minder oef
tats
to calculate the Muscle-Growth Volume of an
ExerS
exercise for the Upper Glutes:
100%
during exercise max ROM during exercise
Band Skorcher
Hip Thrust 85% % of max
58% 3
2
Barbell Glute Bridge 84% ROM
(190°)
32%
3
American Hip Thrust 83% 47%
Quadruped Band 1
Donkey Kick 80% 50%
Activators
Band Hip Thrust 80%
high muscle tension
47% 3
Seated Band
Hip Abduction 70% 11%
1
Obliques
Standing Band 2
External Rotation 70% 18%
2
Standing Cable External Rotation 63% 18% Erectors
3
Traditional Deadlift 61% 71%
1
45 degree Hyperextension 59% 37%
Adductors
EP
ST
Optimize. 2 Let me do the scientific optimization for Glute gains and fat loss.
EP
ST
t i o n s
ea me l op
s y m
-ea rt on ti
k-n ou’re sho
u i c
Q en y
Based on my upcoming eBook on h
Advanced nutrition strategies for for w
Delic
growing your Glutes while losing fat. ious
that
fit in recip
your
macr es
os