First always always always stretch!!!
Then I start with a bands warm up •Glue bridges - 3 sets of 12 reps |tip: keep bands above knees •Crab walks - 3 sets of 12 reps |tip: keep bands above knees •Body weight squats - 3 sets of 12 reps |tip: keep bands above knees and keep chest up Now that you have finished your warm up it's time to get started! •Hip thrusts- 4 sets 15/12/10/8 reps |tip: use barbell padding and go up in weight as you go down in reps •Single Leg Glute Bridges- 3 sets of 10 reps |tip: remember to squeeze glutes •Bulgarian split squats- 3 sets of 10 reps |tip: adjust added weight on what you can manage •Single leg leg press- 3 sets of 12 reps each leg |tip: no real tip here just crush it! •Cable glute pull throughs- 3 sets of 12 reps |tip: use rope attachment •Goblet squats- 3 sets of 12 reps |tip: power through and make sure to squeeze glutes at the top
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AuthorHey guys! Just me Allison here! Archives
November 2017
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