Your 3-4 day premium protocol for glutes, back, and core! (Wrist friendly!) 💖
✨ Quick Start Guide ✨
Schedule: 3 main lifting days (Glutes/Back/Core) + Optional cardio or active recovery (Cardio). Do the Wrist Block 2-3x weekly!
Rest Times: 90s for big lifts, 60-75s for accessories, 45-60s for core. Use a cute timer! ⏱️
Progression: Add 5 lbs when you hit all reps perfectly. Deload (go 20% lighter) every 4th week to rest.
⚠️ Important Notes ⚠️
Wrist Care: NO hanging exercises! We are keeping those wrists happy and safe. 🎀
Grip: Use lifting straps for RDLs or lunges if your grip gets tired!
Fat Loss: You can't spot-reduce belly fat, babe! Sculpting happens here; leaning out requires a slight calorie deficit, high protein, and 8-10k daily steps! 🌸
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