Aiming to target predominantly those glutes!
The glutes are the largest muscle group we have and we use these muscles to different degrees during day to day life tasks including providing stabilisation simply to stand, balance, walk and run!
Strengthening these big muscles bring so many benefits to many types of training and exercise in general.
Today we will focus on isolating, activating and strengthening the glutes with complexes!
Of course there is a variety of exercises in this workout but the main focus will be the same… lift with the glute muscles with as much control as possible on the concentric but also that eccentric phase as apposed to thinking thrust the weight up or swing the leg up/out.
Each complex will be 3 minutes duration and consist of 2 exercises!
Simply perform the first exercise for the number of reps, then the second exercise for the number of sets and repeat this for the 3 minutes!
This is different from As Many Reps As Possible as it is more focused on quality over quantity so take your time and that last rep should be as great as the first!
All you will need for this workout is a weight (I am using a 25kg dumbbell for your reference), your mat and a glute band. I also place a towel under the dumbbell.
You can also use a barbell instead of a dumbbell for this workout!
BRIDGE x 10
ABDUCTION x10
BANDED HIP THRUST (toes up) x 10
1/2 REPS x10
SUMO SQUAT x10
BODYWEIGHT SUMO TO RDL x10
HIP THRUST FULL RANGE x5
PULSES x10
SUMO DEADLIFT SQUAT x10
1/2 REP BODYWEIGHT ONLY x10
STAGGERED HIP THRUST x10
SWITCH SIDE! x 10
DIAGONAL REAR STEP x15
SWITCH SIDE! x15
SINGLE LEG EXPLOSIVE THRUST x10
SWITCH SIDE! x 10
CIRCLE FIRE HYDRANTS x15
SWITCH SIDE! x 15
SIDE LYING LEG LIFT x15
SWITCH SIDE! x 15
FINISHER:
100 x BANDED HIP THRUSTS (toes lift)
There will be tips on the screen on help you get the most out of EACH rep!
It is possible with glute workouts, and infact to varied degrees working other large muscle groups depending on format, to move the weight from the bottom position to the top and this is of course the goal but if you use this workout and every rep as ‘practice’ and aim to connect with the glute muscles contracting you will isolate and activate the muscles so much more! Full contraction at top! Slow release to lower!!
I challenge YOU to make this as challenging as possible!
🔥🔥🔥
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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