Name: Playbook - Hannah West - GLUTE FOCUSED!! (1)
Uploaded: 2023-04-30T22:15:53.208Z
Duration: 20 min
Description: GLUTE FOCUSED!! (1)

Kara

grab your band and let's get that booty pump!

- Begin with your feet together, bend at your knees to a squat position 
- step to the right or left with one foot and then step the other foot besides it 
- continue sequence for reps 
- slow and controlled

Lateral shuffle w band

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
-engage core 
- Complete desired reps then repeat on the opposite side

Banded fire hydrants

- Get into hands and knees, engaging core
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Place band just above your knees while sitting down
 - Sit at about 45 degrees and place the knees at approximately 90 degrees 
- Abducting both of your knees away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam

- Keep your chest up and band right above the knees 
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Banded reverse lunge w/ knee lift

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps
- slow and controlled

GLUTE FOCUSED!! (1)

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