# @fizzglam on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DQBu3H3DExA
- **Gondola URL:** https://gondola.cc/posts/63244822-fizzglam-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/abf623713f.jpg
- **Posted:** 2025-10-20T10:15:09.000+00:00
- **Account Owner:** Ify Umeokeke  Skincare Expert (@fizzglam) — https://gondola.cc/fizzglam

## Caption

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 while maintaining joint safety.

4️⃣ Romanian Deadlifts (Smith Machine, Heavy Top Set 80kg , back off 60kg)
➡️ Lengthens and strengthens the hamstrings and glutes simultaneously.
➡️ Enhances hip mobility and spinal support.

5️⃣ Step-Ups 
 (2×10 each leg)
➡️ Unilateral work for balance, coordination, and symmetry.
➡️ Improves athletic performance and functional strength.

6️⃣ Hip Abduction cable Machine (2×10)
➡️ Finisher for the glute medius and minimus — outer and upper glute shaping.
➡️ Adds endurance and roundness to the glute profile.

Every rep was intentional. Every lift purposeful. Every pause powerful.
Strength training at 50 isn’t about looking younger ,it’s about feeling stronger, moving freely, and aging powerfully.
Consistency built this. Grace sustains it. 💪🏽✨

Strong glutes, strong foundation, strong woman inside and out.

#GluteWorkout #StrongAt50 #AgelessStrength #WomenWhoLift #FitnessOver40 #GluteShelf #FitNigerian #GluteTraining #ProgressiveOverload #StrengthAndGrace #GluteGrowth #IfyFitness #BodyGoals #DisciplineDriven #LongevityLifestyle #StrongFemininity

## Stats

- **Views:** 108
- **Likes:** 10
- **Shares:** 0
- **Comments:** 0

## Tags

strengthandgrace, progressiveoverload, disciplinedriven, ifyfitness, fitnessover40, gluteshelf, longevitylifestyle, gluteworkout, agelessstrength, fitnigerian, bodygoals, strongfemininity, strongat50, glutegrowth, glutetraining, womenwholift

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