Name: Playbook - Ida Jemina - CABLE ONLY GLUTES & LEGS - BUILD CURVES
Uploaded: 2023-12-11T13:22:07.460Z
Duration: 45 min
Description: CABLE ONLY GLUTES & LEGS - BUILD CURVES

Amazing way to active and work those glutes 🍑 🔥 love it 💕

Isa Flores

Let's build strong curves!💪🏽 All you need for this workout is one thing - a cable machine!

We start this workout with isolated exercises for glutes to really activate them right from the beginning. Correct technique is important for maximizing the benefits of each exercise, so pay close attention to your form.

Here’s how this cable workout for lower body goes. 7 exercises - each 3 sets 10-12 reps. Remember to perform all the prescribed sets and reps for both sides.

Superset:
1️⃣ A: Kick Back 3 x 12
2️⃣ B: Cable Abduction 3 x 12

3️⃣ Front Squat 3 x 10
4️⃣ Sumo Squat 3 x 10
5️⃣ Curtsy 3 x 12
6️⃣ Kneeling Pull Through 3 x 10
7️⃣ Side Step to Squat 3 x 10

Enjoy! <3

Always do warm up sets with smaller weights before heavy working sets.

Superset: Perform exercise A and B back to back without taking a break in between. After you have completed the superset, take a 30 sec break and switch legs

-Hook a ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Kick back

-Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
-Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
-Pause and slowly return your right leg to starting position.
-Repeat the movement.

Cable abduction

Superset - Kick Back + Cable Abduction

-Begin the cable squat by standing in front of the cable machine, with your feet about shoulder-width apart, feet facing forward. 
- Grab onto the attachment and bring it to your shoulders. Slowly lower your body as if you're about to sit down in a chair by bending at the knees and hips; squatting motion.
-Return to start position and repeat.

Front squat

- With a wide stance and knees pointing slightly outwards grab the bar with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the bar up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position to complete repetition

Sumo squat

- Standing facing a cable machine with a single handle in the low position. Grasp the handle and step back far enough there is tension on the cable.
- Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot.
- Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
- Slowly return to the standing curtsy position.

Curtsy

- In a low cable setup grab a rope and face away from the machine
- Get on your knees and away from the machine
- Place your forearms to take support from your hips
- Hinge at your hips and sit down on your heels
- Push your hips forward and come up by engaging your glutes
- Squeeze on top!

Kneeling Pull Through

- Hook an ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Step to the side away from the cable pulley by engaging your abductors
- Perform a squat
- Come back up and return to the starting position.

Side step to Squat

CABLE ONLY GLUTES & LEGS - BUILD CURVES

Marina

Benjamin

Pat Hunter

LOWER BODY GAINS!

Whoa! Unexpected fire!! Loved it!!💜🔥😬💜🔥👻👻💜💜

Sharyl

Huh huh! Olipahan polttava treeni 👊❤️‍🔥

1 DUMBBELL LOWER BODY

30 MIN LEG WORKOUT AT HOME

Päivi

TARGET GLUTES!👑🍑 GLUTE FOCUS GYM WORKOUT

Bev Thomas

Did this to offset my 3 days between next weeks work. Not too crazy, but nice burn.

Melissa Johnson

Jacquelyn

GLUTES on fire DUMBBELLS only!🍑

Brittney

Perla

Dumbbells only lower body

Exzon

Such a burn 🔥🥵🥲 my gad my legs are shaking lol but it’s a good one for those legs

Super workout... intense. Would be great if there was more info on équipement adjustments!

Marie-Pierre

Glutes on Fire CABLE only!

No words yo define this one 🔥🥵  I really thought to stop it but I made it until the end but holy mother such a burnnnnn

ihanan helppo kun ei tarvii laitteita vaihdella🔥🤩

Tuuli

Smith machine lower body workout🍎🔥

Ashley Wineland

Wendy

Amazing way to active and burn those glutes 🍑 🔥 it’s seems easy but Wohoaaa 🥵 a good one 💪🏻

CABLE ONLY GLUTES & LEGS - BUILD CURVES

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