bretcontreras1Bret's Badass Booty Circuits: Numero Uno
Is this what you wanted - a badass glute circuit? Well then that's what you get! Here's what you're gonna do:
1️⃣ Frog pump: do one high rep set. This might involve 30 reps or 120 reps; whatever makes your booty burn!
2️⃣ Dumbbell frog pump: add some load and bust out 20-30 reps.
3️⃣ Extra-range side lying hip abduction: keep the foot of the top leg turned downward into hip internal rotation. Do one set of 20-30 reps.
4️⃣ Knee-banded feet-elevated glute bridges: push through the heels and do one set of 20-30 reps.
5️⃣ Banded quadruped hip extensions: trap the band with the grounded knee and try to extend to fully. Do one set of 20-30 reps.
6️⃣ Step-up/reverse lunge hybrid: sink as deep as you can comfortably go into hip flexion. Do one set of 10-20 reps.
7️⃣ Band seated hip abduction: place bands above or below knee and do 20 reps A) leaning back, then B) upright at 90/90 hips/knees, then C) leaning forward.
If you don't prefer the frog stance then use a regular stance instead with the first two exercises. Adjust according to your fitness level. This can be done before a workout, after a workout, or as it's own workout (in which case you may want to perform 2-3 rounds). Thanks to my beautiful model/niece @gaburrito_.
#gluteguy #glutelab #gluteguycircuits
- firstname.lastname@example.org frog pump lol looks ridiculous but I'm thinking we need to try that one
- chadmacomber@sjsally10 try this one at home
- veronicadenoIs there a specific reason for the internal hip rotation during extra-range side lying hip abduction? @bretcontreras1
- lesrnsm👌🏼 exercises love the music can you share the name pls @bretcontreras1
- onelifeandyoulove your videos @bretcontreras1 - your expertise is state of the art especially for #glutes training and your book Strong Curves is amazing - thank you Bret 🙏🙏🙏🙏🌺🌺🌺🌺☀️☀️☀️☀️
- bootybybobbiwhere can i get the pink band??
- strength_and_femininity@activelyrees the band exercises 5 & 7 could work for you. I know you were looking for some band exercises to do:)
- meganrangeFor the ankle weight leg swings, I did the extra-range side lying hip abduction as shown in this video @emispivey
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