​Glute Dominator: Paused Thrust & Cable Kickbacks

​Cycle Phase: Ovulatory (Days 15–17) – High energy, max strength
Focus: Glutes + Hamstrings
Time: 50–60 min
Format: Strength + Isolation Burnout

​Workout Plan:

1. ​Barbell Hip Thrust w/ Pause
   3 sets x 12–16 reps @ 205 lbs (or ~75–80% 1RM)
   Pause for 2 seconds at the top of each rep

2. ​Barbell Deadlift (Conventional)
   3 sets:

   • ​Set 1: 95 lbs x 15

   • ​Set 2: 185 lbs x 12

   • ​Set 3: 235 lbs x 6
     Use straps if needed; slow on the eccentric

3. ​GHD 2.0 Hamstrings + Glutes
   2 sets x 15 reps @ 120 lbs
   Keep tension, no hyperextending at top

4. ​Cable Kickback X-Over
   3 sets x 10 each leg @ 50 lbs
   Squeeze at the top, control the return

5. ​Incline Treadmill Walk (optional cooldown)
   15% incline @ 2.8–3.0 mph
   20–30 min steady walk for glute activation and recovery