Bret Contreras recently led Yarishna Ayala through a rigorous glutes workout, showcasing a vibrant ensemble of a yellow bra paired with white bottoms. The collaboration between these two fitness enthusiasts resulted in a focused and intense session aimed at sculpting and strengthening the glutes.
The workout kicked off with rotisserie hip thrusts, where Ayala achieved a remarkable feat by hitting 405 lbs for 15 reps, setting a personal record. Following this impressive display, she continued with 405 lbs for 8 reps and 315 lbs for 20 reps, pushing her limits and feeling the burn.
Contreras then directed Ayala to perform 2 sets of single-leg leg presses in a glute-dominant fashion, with the foot positioned high on the platform. This was followed by 2 sets of stiff-leg deadlifts using the Pit Shark machine. The workout further included 3 sets of good mornings off the reverse hack squat machine and 2 sets of seated hip abduction exercises, emphasizing both lower and upper glute engagement.
The comprehensive workout routine comprised rotisserie hip thrusts for 3 sets, single-leg leg presses for 2 sets, plate-loaded stiff-leg deadlifts for 2 sets, plate-loaded good mornings for 3 sets, leaning seated hip abduction pulses for 2 sets, and bridged seated hip abduction for 2 sets.
Contreras emphasized the importance of focusing on progressive overload rather than getting lost in excessive volume during training sessions. He highlighted the significance of allowing adequate recovery to ensure optimal strength gains and performance improvements. Ayala's achievement of hitting a PR on hip thrusts underscored the effectiveness of this approach, with other exercises serving as additional benefits.
Ayala's dedication to her lower body training regimen, which involves working out three days a week, exemplifies a balanced approach to building strength and muscle. By avoiding overtraining and prioritizing progress, she continues to set new personal records and advance her fitness journey.
For those curious about Ayala's training regimen or seeking insights into effective glute workouts, her experience with Contreras serves as a valuable source of inspiration and guidance.
