Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Glute Builder

glute accessories DC:MOLLIE
Glute Builder
1 hour 15 mins

Want to grow those glutes, all you need is this workout, simple but effective for anyone wanting to see glute growth within 8 weeks

67891a7485088e6e725cb90a

Play Button
Cable Glute Kickback
 sets
 kg
 reps 
 rest
Notes
64071a2a48ecc942c5636975
Cable
Cable Glute Kickback
Notes:
Key Points:
  • Hinge forward and hold for support.
  • Kick back and up in an arc until heel is at hip height.
  • Lower back down same path and repeat.
Common Mistakes:
  • Swinging body for momentum.
  • Kicking straight back.
  • Twisting torso throughout.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
Cable Glute Kickback - Cable - Ankle Straps muscle groups
Play Button
Hip Thrust
 sets
 kg
 reps 
 rest
Notes
6412ef1e146c80fe64cbc87c
Plate loaded
Hip Thrust
Notes:
Key Points:
  • Attach seat belt across your hips and place feet evenly on platform.
  • Raise glutes until torso and quads become straight.
  • Slowly lower until torso and quads make a 90 degree angle, then repeat.
Common Mistakes:
  • Placing feet too high, restricting the top of the movement.
  • Rushing repetitions, using momentum.
  • Placing feet too low, restricting the bottom of the movement.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings
Gluteus Maximus, Hamstrings
Secondary Muscles
Quads, Abs, Lower Back
Hip Thrust - Plate loaded muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
Romanian Deadlift (RDL)
Notes:
Key Points:

  • Stand straight with a slight bend in the knees.

  • Hinge forwards, where the weights go down to your mid shins.

  • Hinge back upwards to the start position.

Common Mistakes:

  • Arching the back.

  • Bending the knees too far forward.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings, Lower Back
Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Quads, Abs
Romanian Deadlift (RDL) - Barbell muscle groups
Play Button
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
64957e9d6fb368aacea9c5f1
Dumbbell
Bulgarian Split Squat
Notes:
Key Points:
  • With your back foot on a bench, take a large step forward and space your feet at hip width.
  • Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
  • Extend back up to the start position and repeat.
Common Mistakes:
  • Knee caving inwards.
  • Placing too much weight on back leg.
  • Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Bulgarian Split Squat - Dumbbell muscle groups
Play Button
Back Extension
 sets
 kg
 reps 
 rest
Notes
6450fd9285d901791ec66f3b
Bodyweight
Back Extension
Notes:
Key Points:
  • Adjust so the end of the pad is at the top of your quads but below the hips.
  • With your arms crossed over your chest hinge from the hips over the padding.
  • Hinge until hamstrings feel stretched, then slowly return to a straight spinal position.
Common Mistakes:
  • Hyperextending your back past a straight spine.
  • Using momentum to drop yourself down or swing up.
  • Positioning the padding to high so you can't hinge over.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lower Back, Glutes, Hamstrings
Erector Spinae, Gluteus Maximus, Hamstrings
Secondary Muscles
Abs
Back Extension - Bodyweight - GHD muscle groups
64071a2a48ecc942c5636975
64071a2a48ecc942c5636975
Cable Glute Kickback
Cable Glute Kickback - Cable - Ankle Straps
3
3
1
3
m 
0
s
 rest
6412ef1e146c80fe64cbc87c
6412ef1e146c80fe64cbc87c
Hip Thrust
Hip Thrust - Plate loaded
3
3
1
3
m 
0
s
 rest
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
3
3
1
3
m 
0
s
 rest
64957e9d6fb368aacea9c5f1
64957e9d6fb368aacea9c5f1
Bulgarian Split Squat
Bulgarian Split Squat - Dumbbell
3
3
1
3
m 
0
s
 rest
6450fd9285d901791ec66f3b
6450fd9285d901791ec66f3b
Back Extension
Back Extension - Bodyweight - GHD
3
3
1
3
m 
0
s
 rest
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