Name: Playbook - GINA - YOUR Activation Circuit
Uploaded: 2023-03-13T03:29:20.555Z
Duration: 10 min
Description: YOUR Activation Circuit

Michelle

Man my legs are dead after but I love every second of it

A GLUTE ACTIVATION CIRCUIT before you train your lower body! This is my secret Glute activation circuit I do EVERYTIME!!🍑

- Stand upright with your feet together, your back straight, your hands on your hips, and your abs engaged.
- Plant your left leg with a slight bend at the knee. It will be your balance leg.
- Keeping both legs straight, lift your right leg directly behind you using your glute.
- Lift your heel as high as you can without leaning too far forward. Squeeze your glute.
-Then lower your right leg so it's parallel with your left without letting it touch the ground.

Standing Kickbacks

- get into a glute bridge position and make sure your hips are raised 

- have a band above you knees and slowly begin to lift one leg at a time, keeping your hips up the entire time 

- keep your glutes and core tight at all times!

Alternating Glute Bridge Leg Raise

Sitting up tall in your chair.

Wrap a resistance band around your knees, with your knees hip width apart.

Slowly push your knees out to the side and then bring them back, in a control motion.

Do not rush the exercise and maintain an upright posture throughout.

Repeat for the set repetitions

Seated hip Abduction

- Place band above you knees                  
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

YOUR Activation Circuit

Imelda

Dumbbell only Glutes 🍑

Martina

Mixed some of this workout with the workouts from advanced booty program and it was 🔥🔥🔥🔥🔥🔥

Samiya

Progressive overload Booty Workout 🥵

Chantal

Adriana

I think my glutes are going to fall off 😫😫😫

Heather

ADVANCED Booty Workout 🍑

Mercedes

Challenging Booty Focus Workout 🍑

Ooohhh myyy goioossshh!!!! 🥵🥵😭😭. My lower body is throbbing!!

Kclyn

Finally made it back to the gym 🙃 This workout kicked my last butt 🍑🔥

Cintia

You have always inspired me, ever since I found you on TikTok! I don't know you personally, but seriously, so much love to you! You're helping me get ready for my wedding! My ass is on fire...

Arcelia

DEFINE YOUR QUADS!

Christina

Haven’t had a good workout like that for a long time. It was hard!!! But I feel good for doing it :)

Tonya

Valeria

BOOTY workout 🍑

Tsering Asha

Chelsea

Heavy Lifts GLUTES

Hamstring Focus + Glutes

Great workout! The explanations  & visuals on how to do them are a game changer

Jocelyn

Valentina Loiero

Emily

Glute Workout- ON CABLES!

I triggered a tension headache - otherwise I loved what I was able to do of the workout - getting back into it so I’ve been seeing where I am with weight etc.

YOUR Activation Circuit

Community

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