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Intense Glute Workout | Train with Me
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- čas přidán 15. 08. 2024
- Intense Glute Workout | Train with Me
As my IFBB Bikini season approaches, I take you through an actual glutes and legs workout. This is like a GRWM, but the gym version! We’ll talk about the little details, what goes on in my head during lifts, mindset, prep plans, and life in general. If you want to see more videos like this, please let us know in the comments below!
For this workout, here are the exercises:
1. Hex bar deadlift - 3x8
2. Banded hip thrust, constant tension - 3x10
3. Cable back hypers - 3x15
4. Abductor machine, 2 ways - 2x20, 2x20
This is my heavier workout for the week, and the volume is lower. This allows me to recover well for 2-3 more lower body training sessions during the week. As show time gets closer, I’ll probably need to adjust again, as recovery and strength levels tend to decrease.
If you’re looking for my exact workouts that I used to switch from Figure to Bikini, check out the Glute Gains program:
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Train hard, y'all!
Warming up on the hex deadlifts with 185 was quite the reminder that I'm watching a video from a legit pro, 😅 Thanks for always sharing your knowledge, Erin, best of luck with the next few weeks of prep, and of course, with the first event of the season!
I had the same thoughts lol
“Success for me means that IM GETTING BETTER from season to season.” Erin “try not to die” Stern ❤
I love how Erin laughs when she says, "Try not to die." 😂 It's always a joy to know someone enjoys his or her work.
I thought I read her lips once and she said fuk! hahahahahaha I was saying that through the whole video! Isn't she awesome!
this workout burned me outtt....even while working at home with light weights. I just did more reps. I'm drenched. THANK YOU Erin!!!!🥰❤
Hey, Erin. Loved this one. A good reminder to focus on mind/muscle connection and going slow rather than overloading the weights. Best of all, it's so lovely to hear you talk through what you're doing - this one was especially endearing.
Literally strutting down an imaginary runway, in heels, in the damn gym! Confidence galore!
Absolutely love your attitude and your positive approach to what you do! You look great!
Hi Ivan! Thank you so much!
Your mind, body, and spirit is a great inspiration for me. Thank you for sharing content with us Erin! 🌹🌻🌸
Erin, we're learning a lot from you. Could you do a video, what to do if you have a overactive traps. I would love to have beautiful arms like you, but I have a big problem with my traps. I can't find any information or tips about it. Thank you so much for everything what you're doing for us.
Great suggestion! Thanks, Anna!
Yesssss plz!
I’m on the same boat . Traps grabbing all the work and arms not evolving 😫
Dropping your head forward helps to eliminate traps.
There is a video by Kim Oddo that helped me. Try to find that.
I feel so spoiled with all the information you share with us! Thank you!! 💗Would love to see what you do for an effective recovery day!
I always appreciate your videos and IG posts. The pro tips have helped increase my knowledge about “how” these exercises serve particular muscles. And your posing is stellar🤩🤩
You are incredible, amazing, beautiful, powerful, brilliant, did I miss smart! Oh yeah uplifting and smart! I’m rooting for your next NY Pro 2022 WIN. And thank you!
I love how you whipped out the heels & did the little strut at the end! Get it girllllllllll 😍
You ARE superwoman 💝- good luck in NY!!
You got this!!!
You are my inspiration 365 - keep smiling and keep shining 💗💗💗
Dear Erin, you've been my ultimate inspiration since I started lifting heavy seven years ago at age 48 then. Please - on the back extension: I feel a ton of stress in the back of the (very locked out) knee especially when loading heavy. Any suggestions there?
Loved this Erin! Would love to see more of the workouts you are doing- maybe even shoulders?
Love the declines bench for hip thrusts
I’m addictive to your videos 🎉
Can’t say enough how much I appreciate your videos and knowledge and tips! I’ve learned sooooo much from you! Thank you!!
Keep making them!
Loved these videos!
So much good information and encouragement!
Loved that variation or combination of the two with the pulled! (Hypertension)
Good luck Erin your already a winner your incredible thanks fr all your great knowledge 👍💞💞
❤❤❤ super top solution and new ideas about hyperextension that I love!! I'll try It as soon as possible but surely I'll put in the next tab of my "superpowergirls" in the Gym 🔥💥💯 tx so much!! You' are greeeat!!
Erin, thank you so much for the education!!! You are awesome. Much appreciate your guidance, tips, proper form and new ideas to help those of us who are trying to get started and stay motivated.
Wow! I loved this video thank you. I thought I was lifting heavy!! Your video is super informative and it will give me a new goal of lifting heavier. Can't wait to try the variations you showed.
Yes! When she started off at 185 for the warm-up, I was like. "Yeah. She's an elite athlete". 💪🏾
Today I learned (already knew really)…I lift heavy, for me. Lol I am glad she shared her weights but I’m far from that. Goals for sure, but that range kind of scares me. Great video!! I enjoy seeing her workouts and excellent voice overs.
Hi Erin… love your workout! You crack me up with some of the things you do or say. 😂 You are truly a Wonder Woman in action XO😊
👏🏽👏🏽👏🏽👏🏽 love the poses.
Great job! I had lowr body day today, and I promise you, this work out made me rethink life!!! Lol
Great ideas, Erin! I will be using somr of them. Love seeing your actual workouts. 😊
I just went back and reviewed this video! So much great info here! Thanks Erin!
Great video. I love your energy ❤
Hi Erin!
Thank you for all you do! You're awesome! I have 7 children and am 57. I am noticing my inner thighs have gotten so atophied... never noticed how much they are such a sport to the body - EVERYTHING works together 😫. This video shows how strong your inner thighs are. Will you do a video (or recommend) exercises targeting the same with body weight, Cable and/or DB's please and thank you!
I had always been told to get into bodybuilding because of my genetics but I was afraid (knowing myself) of the juice!!
Thanks again!!
Serve The Yéhovah-God Jesus
I love your videos and especially how you do not put off a fake over the top confidence. Thank you for being realistic
Heavy lifts are my favorite! Thank you 😊 for this video and taking us w you in this journey!
I really appreciate that you put the machine you're working on,up on the screen! I take notes on that! THANKS!🤗🤗❤️❤️
Thank you so much for introducing the "posing segment". You were so gorgeous. Please do this in all your future videos dear; looking forward to it. Please also increase the posing duration to 3 or 4 minutes; please. Thank you so much.
Love your dedication and seeing you progress. Such excellent videos!
Ok Lady TX! Definitely Smash!! no breaks after that workout
Another great video Erin, love from Dubai 😘
Love how you have perfect formation in every move you do ; thank you for your videos ; I truly think doing each move nice and slow matters so much more ; your videos have helped me understand that . good luck with the NY Pro 🙌
Thank you Erin, loved the posing practice at the end, keep adding it to your videos!
Honestly Erin, I see you as a Ms Olympia for Bikini this year, you look so amazing, and on point!!
Yes, more workout videos please. Would love to see shoulders!
Yay! Thank you, Mindi!
Add all the body parts while you’re at it 😉 I Really like these videos - I need help!! I’m a long time lifter but need a kick in the pants. 🙏 rooting for you Erin- you’re already in incredible shape so the next few weeks are going to be amazing!
Erin I don't know why I never thought of using the cable machine with the reverse hyper but thank you! That is genius!
Love to see the progression from two years ago to now! Your poses are definitely more fluid and the transition to the next pose is smoother/less awkward. So exciting to see the changes! 😃
Inspiring workout!! JUST when I think I'm pushing it, I'm really not, lol. Also, I love to see posing without Pro Tan. Thank you for including that at the end! Without the Pro Tan I can really see all the work you've put into building your wonderful physique.
You are the best! I love these why? because you train and explain everything....YOU are a gym goddess! Thank you! the crone.
Lol. Tried the hex deadlifts - 95lbs was the max and I was struggles. I am just in awe of you Miss Erin! You are incredible and you motivate me like no other, thank you for your awesome content and work outs. 🙌🏼💛
Erin, I want to share that I have followed you since I was a young adult. And I specially follow you bc you're close to my age so what wanted to provide love to was that you say "I am accident prone, " this keeps you w/in that limiting believe loop.
I'd say you're healthy beautiful, fit and strong and carefree!😉hope this serves you! Thank you for inspiration and videos 🙏💚
Rooting for you Erin 🥳
real life wonderwoman thank you for your videos
Great video as always Erin 👍. And you are looking AMAZING. Ready to take home another trophy.🏆🥇 God bless you sweetie🌈 Cheers from Silvana from South America Uruguay 🇺🇾
Thank you so much, Silvana! ❤️
Wow, you look amazing. Another great video. Thanks for sharing better make space a 🏆 ❤
Great video! Thanks for sharing!
You are so beautiful, thanks for existing 💜💜💜💜💜💜
Love the heavyweight workout🤘
love you, love the video, more like this please
The way you explain I loved it I pray for you that you win your every compilation
I need to know your skincare routine. Your skin is flawless
So good! When I’m at the gym I alway have you in my head, your form, your instructions and most of all the knowledge. I just ❤️❤️❤️
Erin, you’re a accomplished, lovely and a beautiful woman, inside and out: I really enjoy watching you working out, and I learn tons from your videos. Thank you so much!!
Like the decline bench for hip thrust
Good luck Erin!🤗 I’m betting on you! Please keep uploading your videos especially when you compete for the NY pros.
This video was spot on! I love watching your transformations for competitions. Your dialog is so important and informative. Appreciate you sharing your journey. Your form suggestions have tremendously helped me. 💪👏👊
Love this!!!
Thank you a lot, everytime you give us so generously and honestly, you're such a excepcional and beautiful heart and soul🙏❤️ big kiss from France 😘 😘
I must tried this routine at the gym. Thank you for sharing Erin, this video! ❤️
Thank you so much , Im very appreciative of this info
Hey Erin! Thanks for the tips and good luck on the show. I'm sure you will do well because you look great!
Love seeing what you do. Thank you for sharing and delivering such concise cueing! I also appreciate how you show variations for home workouts or if your gym doesn’t have a specific machine. At 58, I don’t lift as heavy as I used to but I tweak and modify. Any tips or other suggestions ?
love love love!!!! love the workout today! and your comments!!! you have a great personality Erin and it was a fun one today to listen to while watching ❤
Wonderful information
Always learn so much from these videos.
Erin wishing you all the best. Thank you for your knowledge Good luck in New York. Just remember to have fun 🤩
Excellent video
Beautiful posing! I’ve followed you since you were in figure had i finally attained IFBB status in 2018! Inspiration!
Thank you Erin for that comment about thinking about "what other people in the gym might think"...I thought it was just me. Sometimes I am really uncomfortable doing certain exercises, but then I say to myself : use it or lose it! and I do it, and after couple of sets, I usually completely forget about my previous fretting :D
That's why I keep my headphones on and head down. Too focused on the burn to feel any kind of awkardness.
Erin, I appreciate all your helpful videos. Wishing you all the best on your up coming show. 💪 🌼
Trying this tomorrow. Thank you for the detailed walk through.
Great video!
Wow, such a great video. I just ordered your book and I am looking forward to taking my training to the next level. You're FABULOUS!!!
You're an inspiration for so many people. Thank you for sharing 🌹.
go Erin!
Love it!
Can u talk about glute warmups in detail and why compound movements are better?
Awesome 😎👏👏👏👏
You’re so good, thank you for sharing you have always given good workout guidance, I’ve been following you for about 2 years and you gave me the my first confidence boost to use the Hex bar for the first time at my local gym, not gonna lie I felt sort of bada** lol not even the muscle head guys was using it 😘
This was 👏 🙀...thank you for giving us a peek into your prep😊loved the posing at the end along with the words of insight and encouragement..you will DOMINATE New York 😀
Love the extra commentary!! I'm all about your success! Let us know if you ever compete in the Atlanta area! Would love to attend!
So informative, have learned so much of you lovely Erin. Thank you ❤️👍🇬🇷
You are amazing!
Love this… I have a home gym … Little adjustments here and there but totally doable. So wonderful thank you
Killer! 👊🔥
Your energy every video i just LOVE 💕
Really enjoyed your inclusion of internal dialogue, where and how you focus, thanks muchly 🙂
You’re best! Tx ❤
Thank you, Erin. Very much appreciate. Informative and professional as usual. Big hug from Spain!
Thank you, Rolando! Hugs to you!
How can someone focus on their workout while this stunning and gorgeous Erin is working out next to them🤗😍
Great workout! I can't wait to try this out at home. Thank you
Yes, please others similer vedios.
Good luck .
4 weeks to 🏆🏆🏆 BANK IT 💯💯
Soo good