Second Trimester Glutes
Training For Motherhood • 46m
Lots of bodyweight work here, and focusing on the importance of GLUTES and unilateral work!
Equipment: stability ball/bench, long band, short band, one lighter dumbbell, heavy dumbbell (optional for RDLs)
Activation: 3x
- 10 long band good mornings
- 20 (each direction) lateral steps
- 10 (each leg) decline donkey kicks (great for PF!)
3x15 sumo RDLs (slow eccentric phase)
3x15, 12, 10 (each leg) static lunges *focus on the FRONT leg here, and slightly lean chest forward for more glute emphasis)
Hip Thrust Tri-Set: 3x
- 10 constant tension banded hip thrusts with 5 second eccentric, STRAIGHT INTO:
- 30 banded hip thrusts
- 30 banded abductions
Finisher: 2-3x
- 10 (each side) side-lying hip raises
Set is from my collection with EQYL :)
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