Name: Playbook - Hannah West - get ready to feel the 🔥 (glute focused)
Uploaded: 2023-04-30T22:15:53.212Z
Duration: 20 min
Description: get ready to feel the 🔥 (glute focused)

ariel

- start with feet shoulder width apart and mini band around thighs
- with a slight bend in the knee, lift leg laterally (to the side of you) engaging your glute muscles 
- slowly lower back down and repeat for desired reps

standing abductors (with mini band)

- Begin with feet together and mini band around upper thighs 
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat (bodyweight w band)

- start by laying on your back, knees bent and a mini band around thighs 
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
*repeat both sides

Single leg glute bridge (mini band)

- Lay on the floor with your legs bent and a band above your knees
- 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

seated band abduction

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- start on hands and knees, hands should by right under your shoulders. mini band should be around thighs 
- lift and straighten one leg behind you 
- slightly pulse while engaging glute muscles and core

get ready to feel the 🔥 (glute focused)

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