# @lilycook.pt on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DK-WwdOhjRK
- **Gondola URL:** https://gondola.cc/posts/61528118-lilycookpt-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/eb9b67ac83.jpg
- **Posted:** 2025-06-16T20:00:00.000+00:00
- **Account Owner:** Lily Cook (@lilycook.pt) — https://gondola.cc/lilycook.pt

## Caption

Coming to you with the killer of all killer glute finishers 😭

Now whilst I am all about lifting heavy, I am even more about execution and proper technique.

And ensuring with training you are intentionally working with intention.

What I often see is people just going through the movements without any real aim or ability to switch those muscles on.

We all have different angles, rep ranges, flexibility that allows us to feel exercise / strength slightly differently and you SHOULD lean into that. That is your bread and butter and what will take you from 95% to 100%.

For me in abduction, I really love higher rep and using bands to push through that resistance. However, in saying that, I know I will go rep for rep until I really fatigue/fail and definitely push my limits. 

If you’re an old face to face client of mine, you’ve been through this a fair few times and whilst it is AGONIZING, it’s get’s the glutes going. 

This is where I LOVE elements of pilates and whilst I don’t necessarily do it myself, the way in which I program, coach and train always follows the principles of engagement and targeting muscles of need and preference. We can choose where to strengthen and where we want to develop, just ensure you do that in a way that YOU are truly working and it follows the principles of progressive overload.

For that is the beauty of strength training. It’s the OPPOSITE of becoming bulky. It’s making the choice of where you want to transform.

…

To perform post glute day 🍑
A1. Banded fire hydrant x 20 on one side
0 seconds rest into
A2. Banded side plank clamshell x 20 on the same side
x repeat on the other side, with no rest

x 3 sets each side in total 
x go to failure on the last set for the fire hydrant and clamshell

#glutefinisher #gluteburn #gluteactivation #trainwithintent #mindmuscleconnection #smarttraining #progressiveoverload #trainwithpurpose #strengthwithstrategy #buildnotbulk #intentionaltraining #consciouslifting #muscleengagementmatters #strongnotstiff #elevateyourtraining #fitnessreels #workouttips #glutereels

## Stats

- **Views:** 79
- **Likes:** 35
- **Shares:** 0
- **Comments:** 10

## Tags

fitnessreels, mindmuscleconnection, glutefinisher, muscleengagementmatters, strengthwithstrategy, glutereels, progressiveoverload, workouttips, trainwithpurpose, consciouslifting, intentionaltraining, smarttraining, strongnotstiff, gluteactivation, trainwithintent, elevateyourtraining, gluteburn, buildnotbulk

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