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Get to know the "TCAS structure." 🔍 

Complete all fields, both TGAT / TPAT / A-Level

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Note: Reference from TCAS69.

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The exam structure is very important.

That you should know before you start collecting content.

In that subject, because you will know both characteristics

Number of clauses, including time to do

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Importantly, don't forget!! Practice doing problems.

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# TCAS # Prepare the exam # University entrance exam # SmartMathPro

5/11 Edited to

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Read moreāđ€āļ§āļĨāļēāđ€āļŦāđ‡āļ™āļ„āļģāļ§āđˆāļē “āđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡āļ‚āđ‰āļ­āļŠāļ­āļš TGAT” āđ€āļĢāļēāļĄāļąāļāļ™āļķāļāļ§āđˆāļēāđ€āļ›āđ‡āļ™āđāļ„āđˆāļˆāļģāļ™āļ§āļ™āļ‚āđ‰āļ­āļāļąāļšāđ€āļ§āļĨāļēāļŠāļ­āļš āđāļ•āđˆāļˆāļĢāļīāļ‡ āđ† āđāļĨāđ‰āļ§āļĄāļąāļ™āđ€āļ›āđ‡āļ™āđāļœāļ™āļ—āļĩāđˆāļ—āļĩāđˆāļŠāđˆāļ§āļĒāđƒāļŦāđ‰āđ€āļĢāļēāļ­āđˆāļēāļ™āļŦāļ™āļąāļ‡āļŠāļ·āļ­āđ„āļ”āđ‰āļ„āļļāđ‰āļĄāļ—āļĩāđˆāļŠāļļāļ” āđ€āļžāļĢāļēāļ°āļšāļ­āļāļ—āļąāđ‰āļ‡ â€œāļ­āļ­āļāļ­āļ°āđ„āļĢ” āđāļĨāļ° â€œāļŠāļąāļ”āļŠāđˆāļ§āļ™/āļĢāļđāļ›āđāļšāļšâ€ āļ—āļĩāđˆāļ•āđ‰āļ­āļ‡āđ€āļˆāļ­āđƒāļ™āļŠāļ™āļēāļĄāļˆāļĢāļīāļ‡ 1) āđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡āļ‚āđ‰āļ­āļŠāļ­āļš TGAT āđāļšāđˆāļ‡āđ€āļ›āđ‡āļ™ 3 āļžāļēāļĢāđŒāļ•āđƒāļŦāļāđˆ - TGAT1 āļāļēāļĢāļŠāļ·āđˆāļ­āļŠāļēāļĢāļ āļēāļĐāļēāļ­āļąāļ‡āļāļĪāļĐ: āđ‚āļŸāļāļąāļŠāļ—āļąāļāļĐāļ°āļŸāļąāļ‡-āļžāļđāļ”/āļ­āđˆāļēāļ™/āđ€āļ‚āļĩāļĒāļ™ (āđāļ™āļ§āļ āļēāļĐāļēāļ­āļąāļ‡āļāļĪāļĐāđ€āļŠāļīāļ‡āđƒāļŠāđ‰āļ‡āļēāļ™) āļŠāļīāđˆāļ‡āļ—āļĩāđˆāđ€āļĢāļēāđƒāļŠāđ‰āđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡āļŠāđˆāļ§āļĒāđ„āļ”āđ‰āļ„āļ·āļ­ āđāļĒāļāļāļķāļāđ€āļ›āđ‡āļ™āļ—āļąāļāļĐāļ° āđ† āđ€āļŠāđˆāļ™ āļŠāļąāļ›āļ”āļēāļŦāđŒāļ™āļĩāđ‰āđ€āļ™āđ‰āļ™āļ­āđˆāļēāļ™āļˆāļąāļšāđƒāļˆāļ„āļ§āļēāļĄ+āđāļāļĢāļĄāļĄāļēāļĢāđŒāļ—āļĩāđˆāđ€āļˆāļ­āđƒāļ™āļ‡āļēāļ™āđ€āļ‚āļĩāļĒāļ™ āđāļĨāļ°āļ‹āđ‰āļ­āļĄāļ—āļģāļŠāļļāļ”āđ€āļ§āļĨāļēāđ€āļ—āđˆāļēāļˆāļĢāļīāļ‡ - TGAT2 āļāļēāļĢāļ„āļīāļ”āļ­āļĒāđˆāļēāļ‡āļĄāļĩāđ€āļŦāļ•āļļāļœāļĨ: āļ‚āđ‰āļ­āļŠāļ­āļšāļˆāļ°āļ§āļąāļ”āļāļēāļĢāļ„āļīāļ”āđ€āļŠāļīāļ‡āļ•āļĢāļĢāļāļ°/āļ§āļīāđ€āļ„āļĢāļēāļ°āļŦāđŒāļ‚āđ‰āļ­āļĄāļđāļĨ/āļŦāļēāđ€āļŦāļ•āļļāļœāļĨāļ—āļĩāđˆāļŠāļĄāđ€āļŦāļ•āļļāļŠāļĄāļœāļĨ āļ§āļīāļ˜āļĩāļ—āļĩāđˆāđ€āļĢāļēāđƒāļŠāđ‰āđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡āļ„āļ·āļ­ āļ—āļģ “āļ„āļĨāļąāļ‡āđ‚āļˆāļ—āļĒāđŒâ€ āđāļĒāļāļŦāļĄāļ§āļ” āđ€āļŠāđˆāļ™ āļ•āļĢāļĢāļāļ°-āđ€āļ‡āļ·āđˆāļ­āļ™āđ„āļ‚, āļāļēāļĢāļ­āđˆāļēāļ™āļ‚āđ‰āļ­āļĄāļđāļĨāļˆāļēāļāļ•āļēāļĢāļēāļ‡/āļāļĢāļēāļŸ āđāļĨāđ‰āļ§āļ§āļ™āļ—āļģāļ‹āđ‰āļģāļˆāļ™āļŠāļ›āļĩāļ”āļ”āļĩāļ‚āļķāđ‰āļ™ - TGAT3 āļŠāļĄāļĢāļĢāļ–āļ™āļ°āļāļēāļĢāļ—āļģāļ‡āļēāļ™: āļˆāļļāļ”āļ™āļĩāđ‰āļŦāļĨāļēāļĒāļ„āļ™āļžāļĨāļēāļ”āđ€āļžāļĢāļēāļ°āļ„āļīāļ”āļ§āđˆāļēāļ­āđˆāļēāļ™āđ„āļĄāđˆāļ—āļąāļ™ āđāļ•āđˆāđƒāļ™āļ āļēāļžāļĢāļ§āļĄ TGAT3 āļ–āļđāļāđāļšāđˆāļ‡āđ€āļ›āđ‡āļ™ 4 āļŠāđˆāļ§āļ™āļŦāļĨāļąāļ āđ† āđ„āļ”āđ‰āđāļāđˆ (1) āļāļēāļĢāļŠāļĢāđ‰āļēāļ‡āļ„āļļāļ“āļ„āđˆāļēāđāļĨāļ°āļ™āļ§āļąāļ•āļāļĢāļĢāļĄ (2) āļāļēāļĢāđāļāđ‰āđ„āļ‚āļ›āļąāļāļŦāļēāļ—āļĩāđˆāļ‹āļąāļšāļ‹āđ‰āļ­āļ™ (3) āļāļēāļĢāļšāļĢāļīāļŦāļēāļĢāļˆāļąāļ”āļāļēāļĢāļ­āļēāļĢāļĄāļ“āđŒ (4) āļāļēāļĢāđ€āļ›āđ‡āļ™āļžāļĨāđ€āļĄāļ·āļ­āļ‡āļ—āļĩāđˆāļĄāļĩāļŠāđˆāļ§āļ™āļĢāđˆāļ§āļĄāļ‚āļ­āļ‡āļŠāļąāļ‡āļ„āļĄ āđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āđ€āļĢāļē “āļ‹āđ‰āļ­āļĄāļŠāļ–āļēāļ™āļāļēāļĢāļ“āđŒâ€ āđƒāļŦāđ‰āļ„āļĢāļšāļ—āļļāļāļŠāđˆāļ§āļ™ āđ„āļĄāđˆāļ­āđˆāļēāļ™āđāļšāļšāļāļ§āđ‰āļēāļ‡ āđ† āđāļĨāđ‰āļ§āļŦāļ§āļąāļ‡āļ”āļ§āļ‡ 2) āļ§āļīāļ˜āļĩāļ­āđˆāļēāļ™ TGAT āđƒāļŦāđ‰āļ•āļĢāļ‡āđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡ (āļ—āļĩāđˆāļ—āļģāđāļĨāđ‰āļ§āđ€āļ§āļīāļĢāđŒāļ) - āļ—āļģāļ•āļēāļĢāļēāļ‡ 14 āļ§āļąāļ™/30 āļ§āļąāļ™: āđāļšāđˆāļ‡āļ§āļąāļ™āļĨāļ° 2 āļŠāđˆāļ§āļ‡ āļ„āļ·āļ­ â€œāđ€āļĢāļĩāļĒāļ™āļĢāļđāđ‰āđāļ™āļ§āļ‚āđ‰āļ­āļŠāļ­āļšâ€ + “āļ—āļģāđ‚āļˆāļ—āļĒāđŒāļˆāļąāļšāđ€āļ§āļĨāļē” āļ­āļĒāđˆāļēāļ‡āļ™āđ‰āļ­āļĒāļ§āļąāļ™āļĨāļ° 1 āļŠāļļāļ”āļĒāđˆāļ­āļĒ - āļˆāļąāļšāđ€āļ§āļĨāļēāļˆāļĢāļīāļ‡āļ•āļąāđ‰āļ‡āđāļ•āđˆāļ•āđ‰āļ™: āļ­āļĒāđˆāļēāļĢāļ­āđƒāļŦāđ‰āđ€āļāđˆāļ‡āļāđˆāļ­āļ™āļ„āđˆāļ­āļĒāļˆāļąāļšāđ€āļ§āļĨāļē āđ€āļžāļĢāļēāļ° TGAT āđ€āļ›āđ‡āļ™āļ‚āđ‰āļ­āļŠāļ­āļšāļ—āļĩāđˆāđāļžāđ‰āļŠāļ™āļ°āļāļąāļ™āļ—āļĩāđˆāļŠāļ›āļĩāļ”āļāļēāļĢāļ­āđˆāļēāļ™āđāļĨāļ°āļāļēāļĢāļ•āļąāļ”āļ•āļąāļ§āđ€āļĨāļ·āļ­āļ - āļ—āļģāļŠāļĩāļ•āļ‚āđ‰āļ­āļœāļīāļ”āļžāļĨāļēāļ” (Error log): āļ—āļļāļāļ„āļĢāļąāđ‰āļ‡āļ—āļĩāđˆāļœāļīāļ” āđƒāļŦāđ‰āļˆāļ”āļ§āđˆāļēāđ€āļžāļĢāļēāļ°āļ­āđˆāļēāļ™āđ„āļĄāđˆāļ„āļĢāļšāđ€āļ‡āļ·āđˆāļ­āļ™āđ„āļ‚/āļ•āļĩāļ„āļ§āļēāļĄāļœāļīāļ”/āļĢāļĩāļšāđ€āļāļīāļ™āđ„āļ› āđāļĨāđ‰āļ§āļāļģāļŦāļ™āļ”āļāļ•āļīāļāļēāđƒāļŦāļĄāđˆ āđ€āļŠāđˆāļ™ āļ‚āđ‰āļ­āļ—āļĩāđˆāđ€āļ›āđ‡āļ™āđ€āļ‡āļ·āđˆāļ­āļ™āđ„āļ‚āļŦāļĨāļēāļĒāļŠāļąāđ‰āļ™āļ•āđ‰āļ­āļ‡āļ‚āļĩāļ”āđ€āļŠāđ‰āļ™āđƒāļ•āđ‰āļ„āļģāļŠāļģāļ„āļąāļāļāđˆāļ­āļ™ 3) āđ€āļŠāđ‡āļāļĨāļīāļŠāļ•āđŒāļāđˆāļ­āļ™āđ€āļ‚āđ‰āļēāļŠāļ­āļš (āđƒāļŠāđ‰āļāļąāļš TGAT1-3 āđ„āļ”āđ‰āļŦāļĄāļ”) - āļĢāļđāđ‰āļ§āđˆāļēāļžāļēāļĢāđŒāļ•āđ„āļŦāļ™āđ€āļ›āđ‡āļ™āļˆāļļāļ”āļ—āļģāļ„āļ°āđāļ™āļ™āļ‚āļ­āļ‡āđ€āļĢāļē āđāļĨāđ‰āļ§āļ§āļēāļ‡āļĨāļģāļ”āļąāļšāļ—āļģāļ‚āđ‰āļ­: āđ€āļĢāļīāđˆāļĄāļˆāļēāļāļ‚āđ‰āļ­āļ—āļĩāđˆāļ–āļ™āļąāļ”āđ€āļžāļ·āđˆāļ­āđ€āļāđ‡āļšāļ„āļ°āđāļ™āļ™āļāđˆāļ­āļ™ - āļ‹āđ‰āļ­āļĄāļ­āļĒāđˆāļēāļ‡āļ™āđ‰āļ­āļĒ 2 āļĢāļ­āļšāđāļšāļš â€œāđ€āļ•āđ‡āļĄāđ€āļ§āļĨāļē”: āļĢāļ­āļšāđāļĢāļāļ”āļđāđāļ™āļ§ + āļĢāļ­āļšāļŠāļ­āļ‡āļ—āļģāđ€āļŦāļĄāļ·āļ­āļ™āļ§āļąāļ™āļˆāļĢāļīāļ‡āđ€āļžāļ·āđˆāļ­āļ§āļąāļ”āļ„āļ§āļēāļĄāđ€āļĢāđ‡āļ§ - āđ€āļœāļ·āđˆāļ­āđ€āļ§āļĨāļēāļ—āļšāļ—āļ§āļ™āļ—āđ‰āļēāļĒāļŠāļļāļ”: āļ–āđ‰āļēāđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡āļšāļ­āļāļ§āđˆāļēāļĄāļĩāļŦāļĨāļēāļĒāļŠāđˆāļ§āļ™āļĒāđˆāļ­āļĒ āđƒāļŦāđ‰āļāļķāļāļāļēāļĢāļŠāļĨāļąāļšāđ‚āļŦāļĄāļ”āļ„āļīāļ” (āļ āļēāļĐāļē/āđ€āļŦāļ•āļļāļœāļĨ/āļŠāļ–āļēāļ™āļāļēāļĢāļ“āđŒ) āđ‚āļ”āļĒāđ„āļĄāđˆāđ€āļŠāļĩāļĒāļˆāļąāļ‡āļŦāļ§āļ° āļ–āđ‰āļēāļ™āđ‰āļ­āļ‡āđƒāļŠāđ‰āđ‚āļ„āļĢāļ‡āļŠāļĢāđ‰āļēāļ‡āļ‚āđ‰āļ­āļŠāļ­āļš TGAT āđ€āļ›āđ‡āļ™āļ•āļąāļ§āļ•āļąāđ‰āļ‡ āđāļĨāđ‰āļ§āļ„āđˆāļ­āļĒāđ€āļĨāļ·āļ­āļāļŦāļ™āļąāļ‡āļŠāļ·āļ­/āļ„āļ­āļĢāđŒāļŠ/āļŠāļļāļ”āđ‚āļˆāļ—āļĒāđŒāđƒāļŦāđ‰āļ•āļĢāļ‡āļžāļēāļĢāđŒāļ• āļˆāļ°āļ›āļĢāļ°āļŦāļĒāļąāļ”āđ€āļ§āļĨāļēāļĄāļēāļ āđāļĨāļ°āđ€āļŦāđ‡āļ™āļžāļąāļ’āļ™āļēāļāļēāļĢāļŠāļąāļ”āļŠāļļāļ”āļˆāļēāļāļāļēāļĢāļˆāļąāļšāđ€āļ§āļĨāļē + āļ—āļšāļ—āļ§āļ™āļ‚āđ‰āļ­āļœāļīāļ”āļžāļĨāļēāļ”āļŠāļĄāđˆāļģāđ€āļŠāļĄāļ­

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This is my blueprint for my glue workout for sculpting those glutes! let's be real– who doesn't want a booty haha– 1ïļâƒĢ I start my glute workout with hip thrusts or a killer kas bridge variation– it's definitely non-negotiable. It's like laying the foundation for a strong glu
juliadorsey

juliadorsey

358 likes

A woman takes a mirror selfie in a gym, showcasing her glutes. The image features text asking "WANT TO GROW YOUR GLUTES? WHAT YOU NEED TO KNOW FOR YOUR WORKOUTS," introducing a guide for glute-focused workouts.
A woman performs hip thrusts with a barbell in a gym, illustrating a "SHORTENED POSITION" movement. The text lists examples like hip thrusts, 45-degree hyper back extensions, and KAS glute bridges for glute workouts.
A woman performs an RDL with a barbell in a gym, demonstrating a "LENGTHENED POSITION" movement. The text suggests exercises such as squats, RDLs, deadlifts, and leg press for glute development.
HOW TO STRUCTURE YOUR LEG DAYS TO GROW YOUR GLUTES
Stop wasting time in the gym, I’m going to break down exactly how to build out your leg day to grow your glutes and target all muscles of your Glutes. Start with 1-2 shortened position movements. Next 1-2 lengthened position movements. Follow with 1 unilateral movement And optional, end wit
Hannah Hooker

Hannah Hooker

198 likes

A woman in black and purple activewear stands with her back to the camera, showcasing a leg day structure for glute growth, including dynamic stretching, compound lifts, unilateral movement, and accessories.
A woman performs a barbell hip thrust (KAS glute bridge) on a bench in a gym, demonstrating the first compound exercise for glute development, labeled as 'CONCRETRIC 1'.
A woman in a white top and blue shorts performs a dumbbell Romanian Deadlift (RDL) in a gym, illustrating the second compound exercise for glute growth, labeled as 'ECCENTRIC 2'.
HOW TO: structure your leg day ~ for glute growth🍑
I’ve seen a common theme of people not structuring their workout properly ~ ✰ mobility & dynamic warmup ✰ compound/heaviest lift: whether that’s a concentric or eccentric for you specifically ✰ 2nd heaviest compound ✰ unilateral movement ✰ accessories or isolations workout
BUILT BY LINDS

BUILT BY LINDS

215 likes

Workout structure that will give you a BBL butt
If you want a butt that makes people think you have a BBL, you should structure your glute workout by including a mix of compound movements, single-leg work, and isolation exercises: 1. Start your workout with a hip thrust. This will target your glutes in the shortened position Example variatio
Trisha Morrison

Trisha Morrison

762 likes

HOW TO STRUCTURE THE PERFECT GLUTE WORKOUT
BBL DRIZZY WHO??? Here’s some of the tips I use for not only myself but also my clients for structuring glute-focused workouts: When it comes to structuring the perfect workout it’s all about QUALITY over QUANTITY. I know you’ve heard me say it before, but it’s because it’s so important when
Gracie

Gracie

26 likes

A woman in gray athletic wear takes a mirror selfie in a gym locker room, with text overlay "how to structure your WORKOUT to get the perfect GLUTE PUMP" and fitness icons.
A woman performs a banded kickback exercise in a gym, illustrating the first step of a workout: active stretch and muscle activation for glutes.
A woman performs a compound lift with a barbell in a gym, demonstrating the importance of starting workouts with compound movements like deadlifts for muscle groups.
HOW TO STRUCTURE YOUR WORKOUT
HOW TO STRUCTURE YOUR WORKOUT TO BE MOST EFFECTIVE FOR BUILDING MUSCLE - First start with an active stretch and muscle activation...for example - if you’re focusing on glutes some banded activation like abductions and kickbacks can be great to activate the glutes. Next will be your compound
Peyton Fallis

Peyton Fallis

16 likes

A person in a gym bathroom mirror selfie, wearing a black top and orange shorts, with text overlay "How I structure A glute workout" and "start with dynamic stretching: stretching through movement".
A person in a gym mirror selfie, wearing a light top and light purple shorts, standing by purple gym equipment, with text detailing "Exercise 1: shortened position" and hip thrust variations.
A person in a gym bathroom mirror selfie, wearing a light top and blue shorts, with text outlining "Exercise 2: lengthened position" exercises like RDLS, good mornings, and squat variations.
How I structure a glute workout
#glutegrowthjourney #gym #workoutmotivation #glutesworkout #glutegains
Quinn Bracknell

Quinn Bracknell

31 likes

How to structure your glute workout for real growth 🍑
#gymrelatable #GymGirlGuide #GluteGrowth #legday #workoutroutine
growwithdulce

growwithdulce

3 likes

How To Structure Your Workouts
You gotta go in with a plan, stop just doing random workouts with no real structure. A structure that I like to follow especially when it comes to more athletic style training is 1. Warm up 2. Explosive movement 3. Strength movement (the meat) 4. Accessory work (the potatoes) 5. Cooldown, mob
Daree Ajibade

Daree Ajibade

120 likes

The image displays the title 'How to Structure a TikTok Live' with a smartphone mounted in a ring light, suggesting tips for engaging viewers on live streams.
The image shows a notebook with 'Live Topic' written on it, emphasizing the importance of starting a TikTok Live with a clear topic to keep viewers engaged.
The image features a smartphone displaying a TikTok Live with the text 'Stay, I'll Show You HOW TO GET SUCCESS', highlighting the need to hook viewers within the first 10 seconds.
How to Structure a TikTok Live
Going live gets easier when you stop guessing and follow a simple structure. The more you practice, the more natural it feels. #tiktok #tiktoklivetips #tiktoktipsandtricks #contentcreation #CONTENT
DoDigitalwithDay

DoDigitalwithDay

30 likes

A woman takes a mirror selfie in a gym, showcasing her physique. Text overlay reads "HOW I STRUCTURE MY LEG WORKOUTS FOR GROWTH" with a plant sprout and peach emoji, indicating a focus on lower body development.
A woman performs a deadlift-like exercise with a barbell in a gym. An overlay describes this as "2-3 COMPOUND MOVEMENTS 3-4 sets of either increasing or decreasing weight to failure, anywhere between 7-12 rep range."
A woman performs a lunge with a barbell on her shoulders in a gym. The text overlay states "1-2 UNILATERAL (single leg) movements 2-3 sets typically about 10-15 reps to failure."
HOW I STRUCTURE MY LEG DAYS
If you are looking to seriously grow and devote your lower body, you can’t just go into the gym and wing it! It’s important that you set up your workouts properly to ensure you are getting the max benefits! There are many different optimal workout philosophy’s, but this is how I personally
Jules

Jules

160 likes

Steal this ChatGPT prompting structure
Finish all of your ChatGPT prompts with: “You must ask me questions before generating your output” #chatgpt #chatgpttraining #chatgpthack #aitools #aitips
Rider

Rider

2581 likes

A woman in a light blue dress takes a mirror selfie, with text overlay indicating how to structure leg days for glutes, distinguishing between upper and lower glute areas.
A woman performs a barbell hip thrust in a gym, with text listing exercises for upper glutes: hip thrusts, KAS glute bridges, and 45-degree hip extensions.
A woman performs a dumbbell Romanian Deadlift (RDL) in a gym, with text listing exercises for lower glutes: RDL's, squats, good mornings, and lunges.
HOW TO STRUCTURE YOUR LEG DAYS!
If you’re wanting to build a “shelf” or booty you need to make sure you’re prioritizing the correct exercises. Here are a few examples of exercises that will target either more of your lower or upper glutes. Upper Glutes: -Hip thrusts -KAS Glute bridges -45 degree hip extensions Lower
Hannah Hooker

Hannah Hooker

29 likes

Tips From A CPT | How To Structure Your Workout
As a personal trainer I've learned how to structure my workouts to be the most effective for me and I wanted to share some of those tips with you. Definitions: Compound Lift - A lift that uses multiple body parts to complete Accessory Lift - A lift that targets one specific muscle/muscle g
Erika Quarles

Erika Quarles

41 likes

A woman in a white crop top and blue leggings takes a mirror selfie, with text overlay "how I structure a glute workout" and Lemon8 handle.
A woman performs a hip thrust exercise on a red bench with a weight plate, illustrating a "Shortened position" exercise for glutes.
A woman performs a unilateral exercise, possibly a reverse lunge or step-up, holding a dumbbell in a gym setting.
how I structure a glute workout
hi girlies! here’s how to structure the perfect glute workout 💃 â€Ēshortened position - hip thrust, glute bridges â€Ēunilateral work - reverse lunges, step ups,split squats â€Ēlengthened position - RDL, good mornings, squats â€Ēisolation movements - hip abduction, back extensions, cable kick back
Ashley

Ashley

12 likes

A woman in athletic wear stands with her back to the camera, showcasing her glutes, with text overlay reading "How I structure my WORKOUT for maximum glute growth." The image promotes a glute growth workout structure.
A woman performs a barbell hip thrust on a bench, demonstrating a 'Shortened Movement' for glute growth. Text overlay lists examples like 'hip thrusts, kas glute bridge'.
A woman in athletic wear is in a squat or deadlift starting position with a barbell, illustrating 'Lengthened Movements' for glute growth. Text overlay suggests 'RDLs, sumo deadlift, squat'.
GLUTE GROWTH STRUCTURE TO GROW AN ABSOLUTE GYATT🍑
after trying it out for myself, i can wholeheartedly say that this is THE ultimate structure you should be following if you want to see maximum glute gains🙌 on a side note, i wish someone had told me wayyy earlier that i didn’t need like 15 exercises for an effective glute workout😂 4-8 is total
Cassidy

Cassidy

157 likes

How to Use a 3-Act Plot Structure
Are you new to writing and so super-totally lost on how to even begin outlining/plotting your story? We have all been there! A Three-Act plot structure is a great way for new and experienced writers to start outlining/plotting their book! This structure - you guessed it- divides your story i
@catscoffee

@catscoffee

70 likes

A woman in orange leggings and a pink top takes a mirror selfie in a gym, with text overlay "how to structure your GLUTE WORKOUTS SWIPE" and an arrow, introducing a glute workout guide.
A woman performs barbell hip thrusts, demonstrating a "Shortened position" exercise for glutes, with text listing "hip thrusts" and "hip abduction" as examples.
A woman performs a dumbbell RDL, illustrating a "Lengthened position" exercise for glutes, with text listing "RDL," "kickbacks," and "squats" as examples.
Glute workout structure for max gains
How to structure the perfect glute workout for all of your gains! Once I started structuring my glute workouts strategically, I saw crazy glute growth! It really makes a difference! 1. Start with an exercise that targets the shortened position, such as hip thrusts. I like to do these first as
Liftwithlivia

Liftwithlivia

63 likes

Structure Gel BIAB Application in 34 Seconds.
Watch me work #nails #gelnails #structuregel #biab
opal manicure studio

opal manicure studio

149 likes

Applying Structure Gel Without A Slip Layer.
Here’s why: A slip layer is a thin, uncured layer of gel applied before the main application of a builder or structure gel. It serves as a guide to help the gel flow smoothly and evenly across the nail. The key factors that determine whether you need one include: ✔ Gel Formulation – This p
opal manicure studio

opal manicure studio

1031 likes

how i structure my glute workouts
when structuring my leg workouts, i aim for 3-6 exercises. with glutes specifically, i make sure to include a few exercises where the glutes are out under the most tension in both the shortened and lengthened positions! an example might look like: hip thrusts (shortened) bulgarian split squa
kiri

kiri

694 likes

Proverbs 7 - A plea for spiritual acumen, structure and discipline
At the heart of the chapter is a repeated command from God through the voice of wisdom: “Keep my commands and live.” The message is clear: instruction is not restriction. It is protection. This passage urges us to: * Treasure God’s commands * Keep wisdom close “like a sister” * Write
Vintij Harris

Vintij Harris

10 likes

A close-up of a barbell with weight plates, featuring the title 'HOW I STRUCTURE MY WORKOUTS! AS A GIRL TRYING TO GAIN MUSCLE AND LOSE BODY FAT' and a Lemon8 watermark.
A gym floor with dumbbells and feet, displaying a disclaimer: 'PLS NOTE! My workouts may not work for you... everyone needs and wants different things!' with a Lemon8 watermark.
A black background with white text detailing a workout split, sets, and number of exercises for lower, upper, and full body, including a Lemon8 watermark.
How i structure my workouts!
The exercises I actually do vary from workout to workout, but if anyone is interested i can list out some of my favorites! this also includes 10 minutes of treadmill before and after, and at least 15 minutes of stairs. Follow along on my fitness journey as I strive to get to 140 before summer! I
RaynaJay

RaynaJay

4 likes

Respiration Anatomy And Structure part 2
Part 2 of Respiration Anatomy and Structure. Copy my notes. Follow me for my anatomy notes I will be sharing a lot of my notes with you. I use goodnotes for my notes. #studyinganatomy #lemon8 #kinesiologymajor #anatomyandphysiology #notes
Raylynn Hall

Raylynn Hall

13 likes

structure
aaron anderson so underrated #lsu #collegefootball #batonrouge #nfl
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⠀ ⠀

1 like

Skeletal muscle structure - AP1
1. Overview of Muscle Structure â€Ē The muscle fiber (muscle cell) is shown on the left, containing multiple myofibrils. â€Ē Each myofibril is composed of repeating sarcomeres, which give skeletal muscle its striated appearance. 2. Sarcomere Organization â€Ē The sarcomere
Keshakay28

Keshakay28

31 likes

Confused by the Structure of Scripture?
Girl, I've been there, but no problem! I'm Bree and I help beginners of all stages in their faith journey to grow closer to God! whether it's a beginner to reading the Bible, studying the Bible, Bible journaling, praying, etc. Here's a simple breakdown to make it a little bit easier
Breahna

Breahna

77 likes

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