I have really been focusing on building my glutes these past 6 months. Focusing on specialization workouts 3 days a week, and have really seen results!
This variation of hip thrusts are my favorite for high reps (13-21 range and multiple sets instead of using DBs or a BB) and max glute pump!
Put a band around your knees and one around where your hip hinges.
Be sure to extend all the way at the top- I think I could have extended more here even (more of a posterior pelvic tilt). And keep your back straight throughout.
Here is the video:
My favorite set scheme for these are 4 sets of 21; so 21 reps with 21 pulses, rest for 60 seconds. Repeat 3 more times.
Since I am cutting right now for an upcoming shoot and now also a vacation to South Beach in Miami, I have been trying some new protein rich treats. This is one I tried recently.
Microwave No Bake Oatmeal Protein Cookie
1/4 cup oats (old fashioned or quick cooking)
1 scoop whey (I used Optimum Nutrition Extreme Milk Chocolate)
1 tsp peanut butter
1 tsp sugar free Jello pudding mix (I like cheesecake flavor)
Water (I used 2 tbsp)
What you do:
Mix everything in a bowl.
If you want a doughy, cake like cookie- microwave for 60 seconds on high in a smaller bowl for a thicker cookie.
If you want a crispy, thin cookie- microwave for 2 minutes on high in a thin layer on a plate. (This is my preference!)
Sometimes, I like to frost my cookie with a little PB or PB2/water/FF plain greek yogurt :) enjoy!
|More doughy cookie, done in bowl|
|Crispier cookie, done on a plate|
|Amount Per Serving|
|% Daily Value *|
|Total Fat 5 g||8 %|
|Saturated Fat 3 g||15 %|
|Monounsaturated Fat 1 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 10 mg||3 %|
|Sodium 213 mg||9 %|
|Potassium 34 mg||1 %|
|Total Carbohydrate 11 g||4 %|
|Dietary Fiber 2 g||6 %|
|Sugars 2 g|
|Protein 26 g||51 %|
|Vitamin A||2 %|
|Vitamin C||0 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|