The Ultimate Glute-Focussed Lower Body Session

Workout by Per4m Athlete  Dannii Pickstock

Whilst Dannii is out in the states competing between shows, she has sent us her go to workout for a wellness style training glute focused session.

Contents

• Dannii's supplement stack
• The routine
  
  

Dannii's Supplement Stack:

During her training, Dannii uses Per4m products to help her Per4m better, these are there favourites!

Whey Protein:

For muscle recovery and growth, her favourites are Popcorn, Salted Caramel and Chocolate Orange

EAAs:

Can never go wrong with Passionfruit!

Health & Wellness:

Vitamin D3+K2, Omega-3 and Ashwagandha for overall health and wellbeing

The Routine

1. Abductors/Adductors
2. Banded Romanian Deadlift
3. Smith Machine Hip Thrust
4. Banded Pendulum Squat
5. Lying Hamstring Curl
6. Walking Lunge or Split Squat
   
   

Exercise Breakdown

1A. Abductor

• Sets: 2
• Reps: 10-15

1B. Adductor

• Sets: 1
• Reps: 15-20

This exercise targets the gluteus medius, which helps stabilise the pelvis during movement and improves overall glute shape and strength. This balances the muscles around the hips but also enhances inner thigh tone, which supports a more balanced and effective glute workout.

2. RDL banded at the hip

• Sets: 2
• Reps: 8-10

Romanian Deadlifts (RDLs) with hip bands emphasise the glutes and hamstrings while the band adds extra tension, increasing glute activation and improving posterior chain strength.

3. Smith machine hip thrust

• Sets: 3
• Reps: 10-15

Hip thrusts target the gluteus maximus, delivering maximum engagement for muscle growth and improved lower body strength.

4. Banded pendulum squat

• Sets: 2
• Reps: 8-12

This variation of this squat focuses on the glutes and quads, with the band adding resistance to enhance glute engagement, leading to better muscle activation and development.

5. Lying hamstring curl

• Sets: 2
• Reps: 12-15
• 1 set 15+ loaded at the top

Targeting the hamstrings, this exercise also indirectly works the glutes.

6. Walking lunge or split squat

• Sets: 1
• Reps: 12-15

To develop the glutes from different angles and improve lower body stability.

Follow along Dannii's journey to her 3rd pro show as she heads into 10 days our from Arizona pro wings of strength IFBB show, hoping to secure a top 5 placing if all goes to plan!