Hip Thrust

- Keep your hips down your back straight
- Step sideways engaging your glutes
- Do the same steps to the other side

Banded lateral walks (Glute band)

Hip Thrust Superset Banded Lateral Walks

Goblet squat

Side Lunges

Goblet Squats Superset Side Lunges

- Step back keeping your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Push through your front leg engaging your quad and glute bringing your back leg forward

Elevated reverse lunge

B-Stance Deadlifts

Elevated reverse Lunges Superset B-Stance Deadlift

Glute bridge

Single Leg deadlift

Glute Bridge Superset Single Leg Deadlift

- Hold the top of the dumbbell with both hands 
- Push your hips back flexing at the knee to come down
- Come down until you reach parallel then come up a couple of inches then straight back down 
- Keep your chest up

Goblet squats pulses

Good Morning

Goblet Squats Pulses Superset Good Morning

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf Raise

Glutes Kickbacks

Standing Calf raises + Glutes Kickbacks

MONDAY-  🍑Glutes & Legs🔥

FRIDAY 🔥Legs & Glutes🍑

THURSDAY 💪 Upper Body & ABS

Nairoby

WEDNESDAY 🔥Legs & Glutes🍑

TUESDAY- Upper body & ABS 💪

MONDAY 🍑Legs & Glutes🍑

🍑Legs & Glutes Workout🍑

Glutes Workout!💪🍑

This workout killed! Only had 35 minutes to work out, so I did 3 sets of each with fewer breaks in between!!

MONDAY- 🍑Glutes & Legs🔥

More workouts from Heidy Espaillat