Third Trimester Glutes
Training For Motherhood • 43m
Equipment: stability ball/incline, short band, set of dumbbells, optional heavy weight
Activation: 3x
- 15 glute bridges (can modify here for hip thrusts if that feels better)
- 15 (each leg) standing kickbacks
- 10 (each side) clamshells
3x:
- 10-15 hip thrusts *bodyweight is optional here, but go for 15 reps if you’re doing bodyweight
- 10 (each leg) SLRDL *I suggest doing this with support
- 8-10 (each side) side lying glute raises
3x 12, 10, 8 (each leg) reverse lunges
3x 12, 10, 8 (each leg) single leg hip thrusts
3x30 banded lateral step taps
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