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February 17, 2022

The glutes and core will be challenged… but how good are we at performing each exercise to the very best we can?

GLUTES

Push against the band at ALL times!

Lift during hip thrusts by ‘squeezing’ the glutes!

CORE

During leg lift in plank, aim to keep hips facing the floor

Relax shoulders

Resist any movement at the hips

Keep quads tight

Brace that core!!!

The timer will be on for 30 seconds per exercise within each giant set, with 4 exercises within each giant set! We then have 30 seconds for rest & to get into position for the next giant set!

We perform each circuit for only 2 sets!

These giant sets are formatted to mentally allow for you to push even harder during the sets as the next giant set will be a different exercise & position, changing from a hip thrust, then to planks, sumo squats and single leg body weight only hip thrusts!

For this workout you will need a larger dumbbell / barbell / kettlebell, your mat, glute band and a chair / bench for hip thrusts! Alternatively you can perform bridges on the mat if you prefer!

I also use a towel simply to place under the dumbbell during hip thrusts.

The dumbbell Content Creator is using is 25kg!

HIP THRUST 1/2 REP - HOLD - FULL - HOLD

SUMO DEADLIFT
1/2 REP - HOLD - FULL - BODYWEIGHT HOLD

BAND ONLY THRUST
1/2 REP - HOLD - FULL - HOLD

ALT GLUTE CONTRACT - HOLD ALT GLUTE CONTRACT - HOLD

X1 LEG THRUST 1/2 REP - HOLD - FULL - HOLD

SWITCH SIDE!
1/2 REP - HOLD - FULL - HOLD

X1 SIDE GLUTE CONTRACT - SWITCH SIDE - CONTRACT HOLD - SWITCH SIDE!

FINISHER!

100 x DUMBBELL ONLY HIP THRUSTS!

🔥🔥🔥

Oh yessss!! One of the favourite glute workouts so far!!

Aside from pushing against that band when wearing it, think about really squeezing that glute during the planks!!

I’m pretty sure you’ll love this!!

Cx

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

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Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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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