Monday Glutes, Strength & Shelf Focus 🍑✨ The goal isn’t just to lift,it’s to lift with purpose. At 50, I’m not chasing trends or perfection. I’m building strength, balance, and a physique that reflects discipline, not age. Today’s focus: heavy lifts, progressive overload, and glute shelf definition. That lifted, rounded upper-glute “shelf” comes from precise training, proper tempo, and consistency not shortcuts. Here’s what went down ⬇️ 1️⃣ Barbell Hip Thrusts (150kg top set, 130kg back-offs) ➡️ The powerhouse of glute training — builds strength and volume. ➡️ Strengthens the posterior chain and hip drive essential for daily movement and posture. 2️⃣ Barbell Squats (70kg top set, 60–50kg back-offs) ➡️ Full-body compound move that builds functional strength. ➡️ Improves joint health, balance, and bone density, key for longevity. 3️⃣ Leg Press Glute Thrusts (180kg top set, 160kg back-offs) ➡️ Combines strength and isolation for deep glute contraction. ➡️ Ideal for progressing heavy ...