Name: Playbook - Hannah West - glute gains
Uploaded: 2023-04-30T22:15:53.221Z
Duration: 10 min
Description: glute gains

quick and efficient! add this onto your leg day routine or use this to warm up those glutes!

- start with feet shoulder width apart and a mini band around your thighs 
- Push your hips back as you lower down and pause, come half way back up, then lower back down to parallel 
-come back up fully once you've completed the pulse

banded squats

-start on hands and knees (knees should have 90 degree angle) 
- lift one leg straight back 
- making a up and over (rainbow) motion over your opposite leg, tap other side 
- engaging your glutes, lift back up and over to starting position. 

**nice and controlled

banded rainbows

- start on your hands and knees with mini band around thighs 
- Keeping your knee in a bent position
- Lift your knee up and away from the body to the side 
- Pause at the top of the motion 
- Slowly return to the starting position
-engage glutes and work both sides

glute gains

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