Wednesday, October 25, 2017

My Free Glute Workout

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The Booty Workout


  1. Mini Band Crab Walks(Backwards for 5 steps then walk front wards for 5 steps - repeat for for 30 seconds!
*Note : Girl in video has band above knees, I suggest putting the band right ABOVE the knees and staying in a low squat the entire 30 seconds *  Superset with Barbell Hip Thrust Heavy as possible for only 10 reps! (KEEP BAND ON) 4 sets


2. Single leg hip thrusts with mini band or plate on lap  15 reps each cheek! (Hold for 2 seconds at the top of each rep )
super set with 20 jump squats - 4 sets


2. Lying Hamstring Curls - Come up slowly - hold for 3 second count and lower on a 4 second count - repeat for 20 reps super set with Barbell Stiff Leg Deadlift Heavy for only 10 reps! - 5 sets


3. Smith Machine  or Barbell Step Ups 12 reps each leg  super set with 30 seconds alternating lunge jumps  - 4 sets


4. Cable Kick Backs on cables, Machine or Mini Band  4 x 20 each cheek!


5. Banded Frog Kicks - 3 x 20 - Hold for 2 secs at the top of the rep and sqeuuuuze those glutes!!

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