LEGS & GLUTES🔥🔥🔥

 

 

ACTIVATE YOUR GLUTES🍑

It is essential to activate and warm up your glutes to prepare them before training! GO STRONG QUEEN 💪🏽

 

  • BANDED CRAB WALK WITH PAUSE: 2 SETS x 20 REPS E/S

EQUIPMENT: Resistance Band – Level: Medium

  • Place the band just above your knees and wrapped around both legs
  • Position your feet shoulder-width apart
  • The band should be taut, but not stretched Bend knees slightly and move into a half-squat position to activate the gluteus medius
  • Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg
  • Your back should be straight, not rounded
  • Slowly shift your weight and switch legs
  • Repeat reps as instructed

 

 

TAKE A 30 SECOND BREAK AND THEN CONTINUE WITH THE NEXT SET OF THE ABOVE EXERCISE

 

 

 

GLUTE SUPERSET:

  • DB HIP-THRUST: 3 SETS x 20 REPS

EQUIPMENT: DUMBBELL – LEVEL: 20KG

  • To perform this exercise rest your upper back on the edge of a bench, a chair or a bed
  • The point of contact between your upper back and the edge of the bench should be just below your shoulders.
  • Place the DB on your pelvis
  • Move the weight with the glutes and not the lower back,
  • Contract your glutes hard at the top
  • Keep your torso parallel to the ground with your hips contracted.
  • Start bringing weight down by maintaining tension on your glutes
  • Perform small pulses at the last repetition of each rep and pause for 15 sec squeeze hard
  • Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • SINGLE LEG DB HIP-THRUST: 3 SETS x 15 REPS E/S

EQUIPMENT: DUMBBELLS (DB) – Level: 4KG

  • Sit in front of the bench with a dumbbell positioned over your right hip
  • Lower your body so that your shoulder blades are pressing against the bench
  • Shift your weight to the right leg and extend your left leg forward
  • Drive through your right heel, lift your hips up
  • Repeat reps as instructed then switch to other leg

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

Be quick between sets!
Complete all repetitions of the next 4 exercises on one side doing one exercise after the other, then continue on the other side! You don’t need rest between sets as you rest one side while working the other

 

GLUTE SUPERSET

  • DONKEY KICKS: 3 SETS x 15 REPS E/S – (SQUEEZE YOUR GLUTES REALLY HARD AT THE TOP OF THE MOVEMENT)

EQUIPMENT: Ankle weight

  • Wear you ankle weights on each leg
  • Brace your core, kneel on all fours use your glute to kick your working leg directly back and high
  • Squeeze at the top
  • Slowly lower your foot back to the starting position
  • Repeat reps as instructed then switch to the other leg

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • DONKEY KICKS PULSES : 3 SETS x 15 REPS E/S – (SQUEEZE YOUR GLUTES REALLY HARD AT THE TOP OF THE MOVEMENT)

EQUIPMENT: Ankle weight

  • Brace your core, kneel on all fours
  • Use your glutes to kick your working leg directly back and high
  • Keep your working leg in the top position
  • Perform small pulses
  • Squeeze your glutes in every rep
  • Repeat reps as instructed then switch to the other leg

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • DONKEY KICKS CROSSOVER: 3 SETS x 15 REPS E/S – (SQUEEZE YOUR GLUTES REALLY HARD AT THE TOP OF THE MOVEMENT)

EQUIPMENT: Ankle weight

  • Brace your core, kneel on all fours
  • Use your glute to kick your working leg directly back and high
  • Squeeze at the top
  • Slowly lower your working leg and cross it over your stationary leg
  • Lift your working leg back up to the top position and squeeze your glute
  • Repeat reps as instructed then switch to the other leg

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • STRAIGHT LEG CROSSOVER: 3 SETS x 15 REPS E/S (SQUEEZE YOUR GLUTES REALLY HARD AT THE TOP OF THE MOVEMENT)

EQUIPMENT: Ankle weight

  • Brace your core, kneel on all fours
  • Straighten your working leg to your side
  • Use your glutes to lift your working leg directly back and high
  • Squeeze at the top
  • Slowly lower your working leg and cross it over your stationary leg
  • Lift your working leg back up and lower your leg back to the starting position
  • Repeat reps as instructed then switch to the other leg

 

 

 

WITHOUT TAKING A BREAK MOVE ON TO THE NEXT SET – AFTER YOU HAVE COMPLETED ALL SETS OF THE ABOVE EXERCISES MOVE ON WITH THE BELLOW EXERCISES

 

 

INNER THIGH EXERCISES

  • INNER THIGH RAISES: 3 SETS x 15 REPS E/S

EQUIPMENT: Ankle weight

  • Lie down on your side with your legs out straight
  • Position yourself with your left hip on the ground and your legs stacked on top of each other
  • Support your upper body with your left elbow
  • Ensure that your left elbow is directly under your shoulder
  • If supporting your upper body with your elbow feels uncomfortable, lie all the way down on your side with your arm straight
  • Put your right hand on the floor in front of your chest for extra stability
  • Place your right foot flat on the ground behind of your left knee
  • Flex your left foot so that your toes are pointing straight ahead and keep your leg straight
  • Lift your left leg 6 to 12 in (15 to 30 cm) off the ground
  • Use your inner thigh muscles to lift your leg upwards as far as possible while maintaining a good form
  • Hold your leg up for about 1 second and squeeze your glutes
  • Bring your leg down slowly towards the ground
  • Repeat reps as instructed

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • INNER THIGH CIRCLES:3 SETS x 10 REPS OUTWARDS & 10 REPS INWARDS E/S

EQUIPMENT: Ankle weight

  • Lie down on your side with your legs out straight
  • Position yourself with your left hip on the ground and your legs stacked on top of each other
  • Support your upper body with your left elbow
  • Ensure that your left elbow is directly under your shoulder
  • If supporting your upper body with your elbow feels uncomfortable, lie all the way down on your side with your arm straight
  • Put your right hand on the floor in front of your chest for extra stability
  • Place your right foot flat on the ground behind of your left knee
  • Flex your left foot so that your toes are pointing straight ahead and keep your leg straight
  • Lift your left leg 6 to 12 in (15 to 30 cm) off the ground
  • Open your left leg out to the side while performing a circle motion
  • Perform 10 reps outwrds and 10 reps inwards
  • Make sure to keep your core tight
  • Repeat reps as instructed

 

 

 

 

FINISH UP STRONG! BURN YOUR HAMSTRINGS🔥

Give it all my beautiful! Created to burn your hamstrings!🔥🔥🔥🔥
Go STRONG Queen!

 

  • BALL GLUTE BRIDGE TO LEG CURLS: 3 SETS x 15 REPS

EQUIPMENT: BALL – LEVEL:

  • Lie supine (on your back) with your back on the ground with your arms at your sides
  • Place your body in a bridge position
  • Place the heels of your feet on top of the ball
  • Take a deep breath and lift your pelvis up
  • Exhale as you push the ball away from the body
  • Lift the toes up by moving the heels/balls away from the glutes
  • Pull the ball back toward your glutes by squeezing your glutes and hamstrings
  • Now lower the pelvis in a slow and controlled manner back to the starting position
  • Repeat reps as directed

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

  • SEATED LEG CURLS: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 18-20KG

  • Place yourself on a seated hamstring curl machine
  • Sit upright with your back against the backseat
  • Place both legs above the pad with your feet on a flexed position
  • Push the pad back towards your glutes and pause for 5-6 sec at the end of the movement
  • Once your legs are at the end of the movement contract your hamstrings and slowly release your legs back up
  • You should feel your hamstrings burn