Lorena

Tanecia Cannon

Day 3 - Booty and Hammy gains all over! This workout is designed to burn and give you that Glute pump!

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

As the reps decrease increase your weight.

Glute bridge

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with the dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

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

Medius Kickback

- 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

KickBack Superset

Week 1 - Day 3 
Glutes & Hamstrings

This was a great starter workout !! Loved ittt🔥

Tyler

Tina

Couldn’t do the last exercise but challenging. Thanks

Week 1 - Day 3 Glutes & Hamstrings

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