Glute and Shoulder Activation Workout

Ok so some people find mind to muscle connectivity hard to master, particularly with the glutes and the back of the shoulder! A muscle that is not fired up by the brain isn’t working to its full potential and other muscles will be working instead of the ones you are trying to focus on, for example the hamstrings might fire up instead of the glutes

By working to activate these muscles 1. You will hit that exact muscle and 2. Your Mind Muscle connectivity will mean you will teach these muscles to work and start to fire up in more compound exercises.

So if you struggle with this try the workout below to get all your muscles fired up-

Glutes activation then workout

3 Sets 20

Banded Donkey Kicks to Fire Hydrant

Banded Clam

2 Sets 50 Banded and 20KG BB

Hip Thrusts

2 Sets 50

Walking Lunges, front leg going wide out

5 Sets 10,15,10,8,15

Hip Thrusts

5 Sets 15

Abductor, sitting far forward

3 Sets 15

Cable Kickback/Donkey Kickback

3 Sets 15

Cable Kickbacks out slightly to the side/ Foot Angled to hit side glutes

4 Sets 20

Side Single Leg Press

Supereset With

Wide Leg Deep Leg press

Shoulder activation then workout

2 Sets 25

Inclined Bench Front Raise

2 Sets 25

Lying DB Pullover

2 Sets 50

Cable Straight arm pushdown

5 Sets 10,15,10,8,15

1 Arm High cable twist Pull in

3 Sets 15

Cable underhand front raise, cross body , stand in front of cable and pull from as far back as poss

3 Sets 15

Cable Crossover, High Cable standing straight , 1 second pause at full extension

Supereset With

Reverse Grip Lat Pulldown

4 Sets 10

Seated Lat Raises

Supereset With

Partial standing Raises

3 Sets 20

Facedown Bench 2 arm row/ Landmine row

Supereset With

Arnold Press