Think this was my favorite one yet.  Although I say that after every leg/glute one. 😍🔥

Kayla

Iraida

Denise

order bands from Kaylarossifitness.com use code:app for 20% off) 

Put lighter resistance band around ankles walk 10 steps forward, 10 steps back, 10 squats

Put band around ankle walk forward and out to the side to create resistance. Then walk backwards doing the same motion

Banded forward walks

Banded side steps

Banded squats

BAND WARMUP

- Start with feet wide and toes pointed out
- Pull the bar up keeping a neutral spine and upper body tight using glutes and hamstrings 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Smith machine sumo deadlift

Single leg hamstring curl

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Single leg hamstring curls superset with dumbbell RDLS

Load heavy weight!!! Go 3/4 way down keeping constant tension then push hips up

HEAVY Smith machine glute thrusts

Perform all 3 variations back to back before switching legs.

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

-point toe and keep chest up while performing a kick back. 
-you will only be able to go partial of the way up squeezing upper glute in contraction

isolated glute kick backs (pointed toe)

-perform like regular glute kickback but instead go in a side to side motion as you lift back leg

“TIK TOK” glute kickbacks

Glute kickback circuit

3/7: GLUTES  🍑

Derrik Olmstead

Mayra

5.31| High volume glutes

5/27| QUADS

Awesome haven’t been pushed like that in a long time!

Kelly

I was trembling after the first workout! I loved it

Yolanda

5.21| GLUTES AND HAMS

INSANE!!! I’m drenched in sweat!!! Adding to my favorites.

París

5.17| QUADS

5.16| GLUTES

5.12| GLUTES

Sweet baby Jesus!!! This was a killer! My legs, my 🍑 and I thank you…..but I still cursed you out the whole time 🤣💀

Francine LaDuca

5.10| QUADS & GLUTES

Awesome!!! I like all of the different exercises for each muscle.

Not sure if I went numb or just got an adrenaline shot around the third round….either way it was amazing…..I think I spent round 4 cursing you out🤣💀

3/7: GLUTES 🍑

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