Скачать с ютуб 30 Min GLUTES & LEG WORKOUT at Home | Ankle Weights Optional в хорошем качестве

30 Min GLUTES & LEG WORKOUT at Home | Ankle Weights Optional

This 30 minute lower body leg workout is focusing on the glutes and hamstrings and quads! This type of training is important if you are wanting to activate your glutes in order to really be able to train them. The glutes are a tricky one to work if you are not able to connect your mind to the muscle during the workout so relax, aim for heel to ceiling in donkey kicks, keep thigh tight in leg lifts and really squeeze each glute you are using to lift! The glute workout and hamstring workout today requires a mat, a stable chair and ankle weights to make this an ankle weight workout (though not essential). The main workout consists of slow and controlled movements targeting the glutes at all angles, the hips, hamstrings and core to really help add strength, mobility and shape to the lower body. Take the movements slowly, rising and lowering with control throughout. Following this, we will finish with of course the plank challenge of 2 minutes! The glute and hamstring exercises are performed for 50 seconds of work and 10 seconds rest throughout the entire workouts. We complete 1 set of the following so no repeat of set. LEG EXTENSION FULL RANGE HOLD SAME LEG LEG EXTENSION FULL RANGE HOLD SAME LEG LEG EXTENSION GENTLE PULSES LEG EXTENSION FULL RANGE LEG EXTENSION GENTLE PULSES LEG EXTENSION FULL RANGE DOUBLE LEG HOLD LEG EXTENSION FULL RANGE WIDE X OVER ABDUCTION PULSE (same leg) WIDE X OVER ABDUCTION PULSE (same leg) DONKEY KICK X OVER DONKEY PULSE (same leg) DONKEY KICK X OVER DONKEY PULSE (same leg) STRAIGHT LEG LIFT STRAIGHT LEG LIFT ABDUCTION LEG RAISE PULSES ABDUCTION LEG RAISE PULSES STRAIGHT LEG RAISE PULSES LEG EXTENSION STRAIGHT LEG RAISE PULSES LEG EXTENSION Plank!! I hope you really take it slow, try to keep tension in thigh, foot flexed in most movements and use the glute to lift! Lower with control and lift with control! I will be stopping to ensure my form is good so please don’t stop if I do! Please ensure you warm up for at least 5 minutes prior to beginning workout. Here is my 5 Minute Warm Up Routine:    • 5 Minute Warm Up Routine   Enjoy!! Cx ♥ Follow me on Instagram:   / carolinegirvan   ★ Subscribe to my YouTube Fitness Channel: https://youtube.com/c/carolinegirvan/... 🛍 Shop my looks: https://www.shopstyle.co.uk/shop/caro... 🅰 My Amazon Shop Equipment Page: https://www.amazon.co.uk/shop/carolin... ➥ Business Contact Email: [email protected] Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases