PDF Routines A+B | Lift and Bloom

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Lift and Glute

Section 1 - Getting Started

Introduction (2:11)
Why you should train Glutes & What to expect (1:40)
E-book Guide
Staying Consistent

Section 2 - Training Fundamentals

E-book Chapter
What is Glute Activation (2:14)
Exercise Form (0:46)
Mind and Muscle Connection (1:12)
Breathing during exercise (0:54)
Where to place the glute band (1:39)

Section 3 - The Program Explained

E-book Chapter
The Program Explained (3:31)
Sets and Reps (1:14)
Tempo (2:10)
Rest and Recovery (1:17)
Exercise Progressions-Regression (1:23)

Section 4 - Nutrition Basics

E-book Nutrition Guide
The best diet to follow (14:13)
To count or not to count calories (3:49)
Macros 101 (4:29)
E-book Macronutrients
Micronutrients and Hydration
Tracking Hunger Cues

Section 5 - Warm-up and Activation Routine

PDF Routine
Exercise Videos (2:38)

Section 6 - Cool-down and Stretching Routine

PDF Routine
Exercise Videos (2:48)

Section 7 - WEEKS 1-2

PDF Workouts
Workout A (4:50)
Workout B (4:21)
Workout C (4:27)

Section 8 - WEEKS 3-5

PDF Workouts
Workout A (4:16)
Workout B (5:41)
Workout C (3:36)

Section 9 - WEEKS 6-8

PDF Workouts
Workout A (4:26)
Workout B (6:22)
Workout C (5:46)

BONUS: CARDIO WORKOUT ROUTINE

PDF Routines A+B
Workout A Exercise Videos (2:01)
Workout B Exercise Videos (1:52)

BONUS: SELF-MYOFASCIAL MASSAGE ROUTINE

Bonus PDF Chapter
Bonus SMR (3:46)
SMR Exercise Videos (4:23)

BONUS: 15 High Protein Recipes

Recipe Book

Tools to Succeed - Resources

SMART Goals Template
Grocery List Template
Training Log
Daily Actions Template

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