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December 19, 2021

This glute workout will demand that you really focus… focus during each rep on that mind to muscle process in order to maximise the benefits of this workout.

Full contraction of the glute muscles at the top of the movement, slow release of those muscles to lower and thinking about almost turning off all muscles aside from the glute to lift!

This workout can be made a lot easier or a lot more challenging! And in order to make it more challenging, that mind to muscle connection is so important!!

This workout can be performed bodyweight only or with ankle weights! The ankle weights Content Creator is using for your reference are 2kg each!

The timer will be on for 40 seconds of work per exercise, then onto the next!

Please remember the timer is only a guide and you will see We take afew seconds to get into position on some of the exercises and pause when We need it!

STRAIGHT LEG SLOW ECCENTRIC
PULSE (same side)
1/2 REPS AT TOP (same side)
STRAIGHT LEG SLOW ECCENTRIC (switch)
PULSE (same side)
FULL RANGE (same side)

DONKEY LIFT SLOW ECCENTRIC
PULSE (same side)
FULL RANGE (same side)
*****DONKEY LIFT SLOW ECCENTRIC (switch)
PULSE (same side)
FULL RANGE (same side)

DIAGONAL LIFT SLOW ECCENTRIC
PULSE (same side)
FULL RANGE (same side)
DIAGONAL LIFT SLOW ECCENTRIC (switch)
PULSE (same side)
FULL RANGE (same side)

FIRE HYDRANT SLOW ECCENTRIC
SWITCH SIDE!
PULSES (switch side)
PULSES (switch side)
FULL RANGE (switch side)
FULL RANGE (switch side)

LATERAL LIFT (

FINISHER!

1 MINUTE PER SIDE

X OVER STRAIGHT LEG LIFT!

The content Creator has gained so much personally from this type of routine. Content Creator is able to actually feel the glute muscles solely lift the weight (or leg for example), by continuously thinking during the routine, therefore isolating, activating and actually targeting those muscles better.

If you really perform each rep with intention, your glutes will be definitely working hard!

I hope you all love this glute workout as much as We did!! Another one We will be revisiting for sure!

Cx

Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: youtu.be/rma9n_xL1i0

Christmas Workout Advent Playlist: youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD

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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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