Hey everybody!
This glute exercise is focusing on the glutes while additionally working the legs and core all through.
This exercise is extra about connecting your actions to the muscle contraction of the glutes fairly than specializing in a lot of reps per 30 seconds. Take into consideration pushing knees out with the band all through, pushing butt again with squats and actually squeezing glutes in hip thrusts!
For this whole exercise you will want:
One Dumbbell (I’m utilizing 20kg for reference)
Glute band/small looped band
Towel
Chair/bench for hip thrusts
Mat
We start with activating the glutes with the band, adopted by dumbbell sumo squats and sumo squat deadlifts. After this we transfer to our hip thrusts and end with a 2 minute band burn out!
The timer is repeatedly working for 30 seconds. Right here is the breakdown:
Heat up bands for 4 minutes
Db sumo squats 30 seconds x 4 units & 30 seconds break after every set
Db sumo squat deadlift 30 seconds x 4 units with 30 seconds break after every set
Db hip thrusts 30 seconds full vary, instantly adopted by 30 seconds pulses then relaxation for 30. Repeating for 4 units in whole
2 minute band burn out!
I hope you all give this a go… it’s a powerful one and I used to be counting down in my head final 2 minutes!!!
Cx
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Disclaimer:
If you’re new to train or planning on embarking on a brand new health programme, you must seek the advice of your doctor.
This video might provide well being, health or dietary info and is supposed for instructional functions solely. This info just isn’t meant as a substitute for searching for skilled medical recommendation or steered therapy. Please know that performing any train or programme is solely at your individual danger.
