Name: Playbook - Chelsea Hofer - Glute Attack 🔥
Uploaded: 2023-10-03T17:15:11.260Z
Duration: 15 min
Description: Glute Attack 🔥

Anna

These are some of my favorite glute exercises that I do in the reg. 

Grab a resistance band and throw good music on or a show! The time will fly by!

Needed:
Yoga Mat
Resistance Band

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete on both sides R/L

Banded clam

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes, 
- PULSE heel toward ceiling

Donkey kick (extended)

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Glute Attack 🔥

25min Gentle Flow

Strong & Stable Lower Body + Abs

This was so delightful. I was only planning on 20 min of yoga today, but this kept me engaged the whole time. Thank you for a new live yoga class, Chelsea!  This is my favorite format.

30 min Mellow-ish Balancing Flow

Full Body DB Grind

great flow, but.. we jumped right in and voiceover was a surprise, kind of distanced and less personal experience (though i can see how it’s maybe more practical for filming). i personally prefer when you are connected with us and talking while going through the flow. looking forward to more new yoga here and great studio 💛

Ivana

Loved the sequencing here! Perfect amount of strength and creativity! More of these please!

Glute Attack 🔥

Community

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