Name: Playbook - Ida Jemina - Glute Activation
Uploaded: 2023-12-11T13:22:07.558Z
Duration: 5 min
Description: Glute Activation

Hassan Alomran

Maya Amancay

Nadia

This glute activation will wake your butt up! 💥 If you have trouble feeling the burn in your glutes, this is for you! Do the activation exercises before starting your glute workout.
Remember to perform both sides. You can do every exercise with miniband or with bodyweight. Add more rounds if needed🔥

- Place your hands as knees on the floor
- Keep a neutral back and a tight core
- Raise your leg engaging your abductor and glute
- Remember to perform both sides

Straight leg Fire hydrant

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. with a band around an ankle and the other foot.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top
- Remember to perform both sides

Donkey Kicks

- Assume a starting position on all fours with a band around your legs
- Lift one leg laterally up and bring it back by making a circle motion
- Bring your leg back down
- Remember to perform both sides

Donkey Kick Circles

- Place the band around your thighs just above the knees
- Keep your chin tucked and flatten your lower back against the floor to start each rep.
- Lift your butt off the floor and push through your heels to maximize glute activation.
-Hold at top position and perform an abduction by opening up your legs
- Come back down and repeat

Glute Bridge with Abductions

- Start with a wide stance with a booty band around your thighs
- Push your glutes back flexing at the knees to come down
- Come down until you break parallel 
- Perform pulses by coming up an inch and straight back down

Low pulse squat

Glute Activation

Hyvä lämmittely, valmiina jalkatreeniin

Sanna Arpiainen

Lower Body Warm Up

Tamara

Natalie

Upper Body Warm Up

Kelauna

Total Body Warm Up

Aivan super hyvä lämmittely ennen jalkatreeniä🔥🍑

Ninni

MZHUNT

YAAAASSS! Totally feel this one! Whew…Thank you!

BOOTY ACTIVATION WITH BAND🍑

LisaKaempfe

Mira

Active stretching

Wendy

Heidi Rainesto

Martina

Mobility and Stretching

Much needed stretch after a great workout

Love it! I'd love to see me sketches and maybe yoga if you like to!

Melissa Johnson

Stretching Routine (Glutes, Hams, Quads)

Tosi hyvä lämmittely, syke koholle ja veri virtaan🔥 valmiina treeniin

Glute Activation

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