# @fizzglam on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DT44o7HjauG
- **Gondola URL:** https://gondola.cc/posts/63244646-fizzglam-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/eb1f0ccb33.jpg
- **Posted:** 2026-01-24T09:45:10.000+00:00
- **Account Owner:** Ify Umeokeke  Skincare Expert (@fizzglam) — https://gondola.cc/fizzglam

## Caption

I used to think every glute day had to be intense.
Turns out… it really doesn’t 😅
I started a new routine this jan that will run for 3mths , it’s 3 weeks and I’m already see good result.
So here’s how my week works I train lowerbody 3 days of the week:
• Monday builds strength
• Wednesday builds shape
• Friday builds fullness + recovery

Friday isn’t lazy.
It’s just not dramatic.

No PRs.
No “let me see what happens.”
Just weights that feel good and reps that keep the muscle working.

On Fridays, I want to leave the gym thinking:
“Yep… I could do that again.”

That’s how the pump stays.
That’s how the joints stay quiet.
That’s how Monday still feels strong.

Funny thing is the glutes actually look better when I stop trying to punish them 🤭 

MY FRIDAY GLUTE WORK (THE EASY-ON-PURPOSE VERSION):
• Hip thrusts: same weight, slow squeeze
• Reverse lunges or step-ups : controlled, no rushing
• B-stance RDL: light stretch, no back stress
• Cable kickbacks : burn first, weight second
• Back hypers : glutes doing the work

Nothing fancy.
Nothing aggressive.
Just enough to feel full again.

Friday taught me this:
Sometimes doing less is exactly what keeps things growing.

Soft training.
Strong results.
Happy glutes .

#GlutesAfter50
#TrainingWithSense
#StrongNotSore
#LongevityFitness
#GymWisdom

## Stats

- **Views:** 133
- **Likes:** 2
- **Shares:** 0
- **Comments:** 0

## Tags

trainingwithsense, strongnotsore, gymwisdom, glutesafter50, longevityfitness

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