- 视频数
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- 2026年11月13日
- 独立页面
- 健身训练
- 内容语言: 英语
- 地区: 加拿大
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这是 Youtop 运营的独立目录页面，并非由 Jeff Nippard 或 YouTube 运营、赞助或认可。 提交更正. 你是这位创作者吗？认领此页面
Jeff Nippard · 发布于 2017年1月17日
My Glute Hypertrophy Program is now available!! ‣ https://shop.jeffnippard.com/product/glute-hypertrophy-program/ As promised in the outro clip, below is the full workout featured in the video. Hit the thumbs up button if you find this informative! To skip right to the science, click here: 1:15 The Science-Based Glute Workout: 1. Back Squat 2 sets | 5 reps (warm up) 3 sets | 4 reps (working) 2. Plate-Loaded Single Leg Hip Thrust 3 sets | 12-15 reps per leg 3. Walking Barbell Lunge 3 sets | 30 total strides 4. Lower Back (Hip) Extension 3 sets | 15-20 reps (load with a plate help to your chest) 5. Hip Abduction (machine, cable or plate) 3 sets | 15-20 reps ------------------------------- ▹ MY CALF SCIENCE VIDEO → https://www.youtube.com/watch?v=xLikAVQTKqc ▹ MY CHEST SCIENCE VIDEO → https://www.youtube.com/watch?v=HtV1FIPyTEw&t=677s ------------------------------- FOLLOW ME ▹ INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ IceCream4PRs on iTunes FOLLOW Stephanie on IG ‣ http://instagram.com/stephanie_buttermore ------------------------------- IN THIS VIDEO ▹ RISE Clothing ‣ www.rise.ca ‣ Use discount code JEFF10 to save 10% RISE Grey Signature Shirt ‣ https://www.rise.ca/collections/men-short-sleeve-tops/products/signature-shirt-grey RISE Snapback ‣https://www.rise.ca/collections/hats-accessories/products/classic-snapback-black SCIENTIFIC REFERENCES ‣https://www.ncbi.nlm.nih.gov/pubmed/22076098 ‣https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242956/ ‣https://www.ncbi.nlm.nih.gov/pubmed/26252837 ‣https://www.ncbi.nlm.nih.gov/m/pubmed/19130646/ ‣https://www.ncbi.nlm.nih.gov/pubmed/26214739 ‣https://www.ncbi.nlm.nih.gov/pubmed/12173958 ‣https://www.ncbi.nlm.nih.gov/pubmed/25435701 ‣https://www.ncbi.nlm.nih.gov/pubmed/9107637 ‣https://www.ncbi.nlm.nih.gov/pubmed/11767248 ‣https://www.strengthandconditioningresearch.com/muscles/gluteus-maximus/ ------------------------------- MY HEIGHT ▹ I'm 5'5
