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ROUGH TRACK TRIATHLON

Exercise: Body Focus

Glutes Workout 2
Stretch

Do this stretch regularly to help keep your glutes in good condition.

Sit on the floor and cross your right leg over your left. Place your left hand on your right knee and grab your left foot with your right hand. Pull gently until you feel the stretch in your glutes. Hold for ten to 30 seconds. Repeat five times and then swap sides.



1. Glutes stretch

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GLUTES WORKOUT 2

BACK

1. Stiff-legged deadlift

Target the glutes and thighs for all-round lower-body strength.
Sets: 3 / Reps: 10 / Target: Hamstrings, Glutes, Quads

View 1. Stiff-legged deadlift

2. Barbell hack

Place a bigger load on your glutes.

View 2. Barbell hack

3. Unilateral dumb-bell split squat

Your glutes are the main source of power in this move, increasing the demands on them.

View 3. Unilateral dumb-bell split squat

Stretch

Do this stretch regularly to help keep your glutes in good condition.

View Stretch

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