Hi strong people!
If you follow me on Instagram, I just posted a short video with 3 of my favorite glute activation exercises. These can be done in a circuit if you are looking for “butt stuff” or as warm-up exercises. In this post I have also included a fun home-workout. Let me know how it goes!
Glute activation circuit:
1. Lateral Band Walk+Banded Squats: 2-3 sets of 10 repetitions (10 reps to the left and right then 10 squats immediately after)
2. Elevated Single-leg Hip Bridge: 2-3 sets of 10 repetitions (10 each leg)
3. Good-Mornings: 2-3 sets of 10 repetitions (slow and controlled)
Home Workout:
Warm-up:
5 minutes (AMRAP) of:
20 Jumping Jacks
10 Squats
20 Butt Kickers
10 Lunges
Workout:
3 rounds of:
5 Burpees
10 Sit-ups
*rest 1 minute after completing 3 rounds then…
3 rounds of:
10 Hand-release Push-ups
20 Lunge Hops (lunges for low impact)
Extra Core:
Planks!
Center Elbow Plank: 3 sets of 45 seconds
Side Plank (left+right): 2 sets of 30 seconds
Have a great weekend!
