Vanessa

ALFONSO

Today it’s glutes and hamstrings day !

This is a High Intensity Interval Training, take your timer & let’s do it guys 💪🏾

📸 Share your workout with me on IG, want to hear how you killing this session !

- Stand with your feet between hip-width and shoulder-width apart.
- Sit your butt back and sink into a squat. Keep your chest up and your core braced. You can reach your hands out in front of you or keep them in at your chest.
- From the squat, pulse up and down, coming up toward the top of the squat and then sinking back down to about parallel.
- Keep your chest up and your heels down as you pulse. Make sure you continue to sit your butt back as you stay in the squat and pulse.

Squat Pulse

- Begin by situating yourself in a seated position
- Elevate one leg and set your footing in order to stand up using one leg
- You can extend your arms out straight for leverage, lean forward to position your body weight into your working leg/foot and stand up tall
- Simply reverse the pattern to sit back down. 
- Sit your hips back and control the lowering versus crashing down onto the seat.
- The lower the seat, the harder the exercise so if you find a bench is too difficult at first, try a higher seat and progress from there.

Single Leg Box Squat

- Stand tall with your feet slightly wider than hip-width apart, and toes slightly turned outward.
- With a barbell resting on your upper shoulders, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Sumo Squat

- Stand with your feet about shoulder-width apart.
- Push your hips back, bend your knees, and try to squat until your upper thighs are parallel to the floor, extending your arms out in front of you for balance. 
- Keep your chest up, your weight on your heels, and your eyes straight ahead. 
- Maintain this stance as you walk forward and backward for the prescribed time or reps.

Duckwalk

- Position your hands underneath your shoulders and place your knees under your hips 
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip 
- Lower the knee without touching the floor and repeat the lift 
- One you’ve completed the reps on the right leg, do the same with the left leg but on the side 
- Switch legs !

Kick x lateral kick

- Start by lying on your back or on a chair 
- Pressing through your heels and firing your glutes, lift your hips off the floor.
- Your weight should rest on your heels and your upper back - not your toes or your neck and cervical spine
- Extend your hips until they form a straight line with your knees and shoulders
- Make sure the end range of motion comes from the hips - squeezing the glutes together at the top of the movement - and not from lumbar hyperextension.

Hip trust

Glutes/Hamstrings Circuit

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.

Front Plank

Right side 
"- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe."

Side Plank

Left side 
"- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe."

Back Plank

Plank Circuit

Week 1 Day 3
Glutes / Hamstrings

That was so intense. Seriously thought I was gonna throw up in the middle. Thanks so much for a great workout! I know my legs are gonna feel it for the rest of the week :)

Very good, my legs are shaking a little...Thank you 😘

Sarah Watson

Week 1 Day 1
Leg day

Week 1 Day 2
Shoulders / Back / Triceps

Great! Burned allot. You are an inspiration!

Sjamira Roseburg

Fasted cardio routine (optional)

Week 1 Day 4
Active rest day (Optional)

Week 1 Day 5
Full body

Week 1 Day 6
Full Body

Igbo Nations

Simone

J’ai vraiment aimé ca fait une semaine que je suis ton programme à la maison sachant que je fesais du sport tous les jours en vu du sport que je pratique ça m’aide à garder la forme et surtout de travailler sur mes objectifs personnelles

Week 1 Day 3 Glutes / Hamstrings

Community

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