01/05/2022
B***y Burner Circuit - change of scenery today 💕
Complete 10 reps per exercise 3 sets , if they are on single leg make sure it’s 10 reps per side, Complete the floor section (donkey kick backs, pulses and fire hydrants on the same leg before changing over). A band can be added across the legs to add more resistance and change the weight accordingly.
🍑Stability ball glute bridges - keep the core tight and bum off at all times
🍑Walk lunges - take big steps and have the weight slightly forward so as you step you feel more tension in the glute and hamstrings
🍑Floor section - donkey kickbacks, I always feel them more taking the leg back and squeezing at the top with a pointed toe, you can vary how far you move the leg depending on where your glute activated more- ankle weights can be added to this section to make it more difficult
Pulses - again straighten the leg out small movements with the leg as high as you can get it
Fire hydrants - keep the hips in line and again squeeze at the top
🍑Step ups- I didn’t get a video because some guy came in and was looking at me funny 😂 foot flat on the box, push through the heel. Don’t use momentum to push yourself up, activate the glute
🍑Hip Thrusts - set the box to the right right for you, don’t have this too high. I take the toes off so you can push through the heels and activate the glutes, make sure the shin stays down and in line
🍑DB(plate( RDL’s) - head up, hinge at the hip and lower until you feel it down your hamstrings and top of your glutes
🍑Narrow squats (Elevated heels) - brace the core, shoulders back
Burn and enjoy 😍
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