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Welcome back to Blackstone Labs.
If you haven't already noticed, we have been steadily upping our Youtube content for a while now. We are dedicated to providing all of our viewers with top-notch athletic advice from the best sources available.
Today's video is no exception as we are met with IFBB professional and fitness trainer Karen Yoakum. She specializes in creating award-winning physiques for women, and here we see one of her premier glutes routines.
Karen has gone ahead and broken down the content of her video for you:
"3 sets of this without resting:
20qty side squats (each side counts as a rep)
20qty regular squats
20qty alternating reverse lunges (10 each leg)
1st Exercise:
Lying hamstring curl - rest 30 seconds b/t sets
3 sets of 20 reps
2nd Exercise:
Smith machine squats on heels with a pelvic thrust - rest 30 seconds b/t sets
3 sets of 15 reps
3rd Exercise:
Leg press with feet high on platform pushing through heels
with:
dumbbell reverse lunges on right leg
with:
dumbbell reverse lunges on left leg
*do 1 set of each exercise without rest. Then rest for 30-45 seconds and do 2 more sets
4th Exercise:
Glute kickback machine
Beginners - rest 30-45 seconds between sets
Advanced - no rest
5th Exercise:
Smith machine lunge dips OR you can use dumbbells
*as the reps increase - you can decrease the weight. Don’t take rest except to change the weight. "
Follow Karen on Instagram for tons of fitness-related content. She has made a quite a name for herself already and we look forward to seeing everything she has to offer in the future.
Be sure to follow Blackstone Labs:
YouTube: http://bit.ly/2coIZfH
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Instagram: @blackstonelabsofficial
Karen Yoakum Instagram: @karenyoakum_ifbbpro