AWAKENED GLUTES & Hamstrings Workout / Glute Band | EPIC Heat - Day 11

 


You can also use a barbell or kettlebell if you have that heavier weight available! I will be using a chair for hip thrusts however you can absolutely perform bridges on the mat! We will begin with some activation before going into a variety of movements to target those glutes and hamstrings! Banded activation for approx 6 minutes! Simply follow along on screen between full range, pulses and holds! Hip thrust Hip thrust Hip thrust/ hold/ thrust Hip thrust Staggered/ hold / full range Staggered/ hold / full range Bodyweight x1 leg thrust/ hold/ full range Bodyweight x1 leg thrust/ hold/ full range 1 1/2 sumo squat 1 1/2 sumo squat Sumo hold (rise on beep) 1 1/2 rep RDL 1 1/2 rep RDL Staggered RDL/ pulses/ full range Staggered RDL/ pulses/ full range Sumo squat to RDL Sumo squat to RDL Finisher: Lateral side step Switch Diagonal tap Switch 1/2 squats Squat hold with abduction Squats Remember that when using the band, really utilise it! This type of workout is different to say pressing a dumbbell into shoulder press... it is up to you to make this as challenging as possible!! Knees out! Hips up! Enjoy!!!




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