Name: Playbook - Vera Almeida - Glutes
Uploaded: 2024-05-10T18:53:49.346Z
Duration: 30 min
Description: Glutes

Here you have all the glute exercises you can do at home, choose 4 and do 3x10!
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Aqui você tem todos os exercícios de glúteo que você pode fazer em casa, escolha 4 e faça 3x10

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

Glute Bridge

Single-leg glute bridges

Glute Superman

Donkey kick straight leg

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Squat jump

Glutes

Circuit to burn 🔥

HITT 8min FULL BODY

HIIT BOOTY- EASY

HIIT Beginners FULL BODY
7min

Tamara

HIIT Advanced FULL BODY
7min

HIIT advanced 5min

HIIT for beginner 5min

Quads

Triceps

Biceps

Chest

Glutes

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