Tess Timpano Glutes Workout

Join Tess Timpano as she takes us through her Lower Primary Deadlift Day.
Tess is a personal trainer as well as our Muscle Nation athlete!

Checkout the full workout below with cues to help you with each exercise.

Workout Instructions

A: Low Bar Back Squats

4 sets, 6 reps @ 90kg

Cues

- Bracing, winding elbows back & down

- Closing off lats, spread the floor, stacking rib cage over hips

B: Conventional Deadlift

1 set, 1 rep @ 120kg

3 sets, 6 reps @ 105kg

Cues

- Chin down

- Spine neutral

- “tight armpits” “leg press the floor away”

C: Dumbbell Walking Lunge

2 sets, 8 each leg

Cues

- Drive knee out to assist with balancing each rep

- Keep a slight angle in the torso keeping the weight in line with the working leg

D: Stiff Leg Deadlift

3 sets, 5-8 reps

Cues

- Very slight bend in knees

- Push hips as far back as range will allow

- Chin tucked & neutral spine

Back to Workouts