Glutes Hamstrings Workout

3 Minute Butt How to get a Perfect Butt in 3 Minutes

Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1, Readyé Go! Never put your butt on the ground during descent, in order to keep the contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise. Next Exercises: Pulsed butt lifts. Readyé Go! If you can't it, try doing regular butt lifts. Don't excessively curve your back. Be sure not to raise your shoulder blades off the floor during the exercise.

Keep your abs and butt constantly tight to improve the effectiveness of the exercise. Make sure to keep your feet constantly well placed on the floor. Next Exercises: Donkey kicks crossover. Readyé Go! If you can't do it, try the donkey kicks without crossing your legs. Be sure not to curve your back during the movement. Switch side in the shortest time possible. Go! Don't put your knee on the ground when you take down the leg, in order to keep a constant contraction. Next Exercises: Pulsed donkey kicks with leg at 90°. Readyé Go!

If you can't do it, try smoothly raising and lowering the leg, creating a wider movement. Control the movement to maximize the effectiveness of the exercise. Switch side in the shortest time possible. Go! Be sure not to curve or bend your back during the movement. Next Exercises: Donkey Kicks extended leg. Readyé Go! If you can't do it, try the Donkey Kicks with your legs bent at 90°. Be sure not to curve your back during movement. Switch side in the shortest time possible. Go!

Don't stretch out the foot, keep it constantly flexed. Next Exercises: Hip abduction on all fours. Readyé Go! If you can't do it, try slowing down the pace. Be sure not to rotate the pelvis when you lift the leg to not strain your back. Switch side in the shortest time possible. Go! Don't put your knee on the ground when you take down the leg to increase the effectiveness of the exercise. 5,4,3,2,1, Stop!.

BUILD STRONGER GLUTES HAMSTRINGS

Hey! So it's the Day of the Dead lift,deadlift mania, whatever you want to call I love doing the deadlift. It helps mebust a major sweat, I get to focus on glutes hamstrings. It really is a full body exercise. I've alreadywarmed up and started off with some traditional deadlifts. Now, I'm moving on to asumo deadliftss, that helps to target the inner thigh. The best advice I was given or readabout deadlifts, is to think of it as a push exercise rather than a pull exercise. So, you're not just pulling that bar up with your arms, your pushing that bar up with your glutes. And as you can see, I was failing there, sometimes you just have to let itgo, let it go. Cause you don't want to injure

your back. You always want to use proper formand you want to make sure you activate your glutes first before pulling that bar up.And you're going to pull through and also push your shoulders back and squeeze your buns at thetop. It really is full body, full range of motion. I wanted toget even more range of motion so I'm standing on two plates and this is called a deficit deadlift. I reallyfeel an intense stretch in my hamstrings and glutes when I do the deficit deadlift. And since my forearm strength with giving out earlier, I decided to use my hooks. The brand of hooks that I use are called Haulin' hooks.

You just wrap the hook around the bar and it takes all of the pressure off your wrist and forearm. I'veheard people argue that you should drop the weight and work on your forearm strength. That is very true that you do need to work on your forearm strength, but I prefer to do that on a separate day. I just really wanted to focus on my glutes andhamstrings this day. You can also use the straps instead of the hooks. The straps will take off a little pressure from your wrists andforearms, but not all of it like the hooks will do. Now moving on to the angleleg press. I've been experimenting with

bands lately to give my glutes more tension and Iusually go to about the 2030 rep range when I use the angled press machine and thenI'll take a pause or superset it by sliding up on the seatand using my heels to just rep it out. I usually only can get through about 15 before I have to stop because it just burns yourglutes so much. Now, I'm going to be moving over to the seated leg pressand by using this positioning you're targeting the side glute and the side quad or thigh area. Andon to single legged deadlifts I didn't have the greatest form at this point because I was super tired and I probably should've went down a little bit on the weights, but the weights thatwere the lower size were a bit little to low. I think they were 25's.

The 30's gave me a good challenge and I'mstill feeling the pull the right areas So, winning! And now I'm just repin' it out with someregular dumbbell deadlifts. It was really the Day of the Deadlift. I was sweating Dragon Ball z ya'll, And I'm done. I don't know how girls workout with makeup on because I am drenched in sweat right now.drenched, and myhair looks like this. This is how you know I've started to ah prep for a show because myhair will start to look like this, so I often wear my hats at the gym. Tadaaa! I'll postmore tutorials where I just focus on

certain exercises that I'm doing forthat week of that month. Thanks for joining me, don't forget to subscribe tomy channel and like the tutorial. I wanna hear from you guys. I'll see you soon. Bye.

Leave a Reply