LEGS & GLUTES🔥🔥🔥

 

 

ACTIVATE YOUR GLUTES🍑

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

 

  • BANDED UPRIGHT SEATED ABDUCTIONS: 2 SETS x 20 REPS

EQUIPMENT: Resistance Band – Level: Medium

  • Sit with your chest up
  • Place the resistance band directly above your knees
  • Push your knees out and pause for 5 seconds
  • Bring them back, slowly and with control
  • Do not rush through the exercise and keep your spine straight and tall throughout.
  • Repeat reps as directed

 

 

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

 

 

 

GLUTE SUPERSET:

  • REVERSE LYING FROG LIFTS: 3 SETS x 10 REPS

EQUIPMENT: BODY WEIGHT

  • Keep your knees wide and your heels together
  • Take a deep breath
  • Exhale as you lift your knees of the ground
  • Squeeze your glutes to help you lift your knees up
  • Pause for 3 mins
  • And lower your knees back to the ground
  • Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • FROG LIFTS WITH EXTENSIONS: 3 SETS x 10 REPS

EQUIPMENT: BODY WEIGHT

  • Keep your knees wide and your heels together
  • Take a deep breath
  • Exhale as you lift your knees of the ground
  • Squeeze your glutes to help you lift your knees up
  • Once your legs are up, extend the legs out to the side without your knees touching the ground
  • Bring your heels back together
  • And lower your knees back to the ground
  • Repeat reps as instructed

 

 

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!

 

  • BANDED LYING LEG CURLS: 3 SETS x 15 REPS E/S

EQUIPMENT: LOOP BAND – LEVEL: MEDIUM

  • Place legs into the loop band, anchored on your left leg while keeping it straight Lie on your front with the other end looped around one ankle
  • Keep your core tight and your pelvis tucked to the ground
  • Pull the band by bringing your foot towards your glutes and squeeze
  • Keep your foot flexed and pause for 5 sec
  • Return to the starting position
  • Do all reps on one side, then switch to the other side
  • Repeat reps as instructed