Caroline Girvan - GLUTE WORKOUT with Dumbbells - Glutes Isolation | Circuit Series Day 3

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This glute focused workout is all about putting the work in! Packed with hip thrust variations, it is up to you to perform every single rep to the great range in motion possible. Hitting all of the muscles that make up the glutes, with assistance from the hamstrings and quads, this is a very demanding workout when you do it right!

The ‘glutes’ are made up of many muscles, deep and superficial. We regularly hear about the more superficial muscles (gluteus maximus, medius and minimus) however the deep smaller muscles all have important roles to play in stabilising the pelvis and lateral rotation of legs.

Why train the glutes?

Strengthening the glute muscles can bring many benefits including reduced risk of dominance of over muscles such as hamstrings, quads and adductors, which can lead to imbalances and increased risk of injury; improvements to overall training performance (absorption of impact ie. jumping with more of the impact going to hips as apposed to knees); can alleviate lower back & knee pain associated with weak glutes; increases to bone density, improved posture and of course those physical goals.

For this glute session, you will need a heavier weight(s), such as x1 dumbbell, x2 dumbbells, barbell, kettlebell! A comfortable chair/sofa/bench for hip thrusts is perfect but you can absolutely perform bridges in the mat if you prefer as with a yoga block for elevated lunges as you can perform regular with both feet on the ground!

A glute band is needed and an option is a towel to place under weight to make hip thrusts more comfortable!

The timer will be on for
X3 rounds
BANDED HIP THRUST
BANDED HIP THRUST w/ DUMBBELL
THRUST PULSES
HOLD!
1 1/2 REP THRUST

X2 rounds
SINGLE LEG ELEVATED THRUST
HOLD!
THRUST ON BEEP!
FWD LEAN REAR STEP ELEVATED
STATIC FWD LEAN LUNGE

X3 rounds
LATERAL WALK
LATERAL ABDUCTION ONE SIDE
SWITCH SIDE
STEP BACK
SWITCH SIDE

Finisher:

30/30/30…

ABDUCTION
PULSES!
THRUST
PULSES!
ABDUCTION!

I literally had to lie there on mat after to appreciate just how hard I had worked! Looks simple but this workout was very demanding as I made it so! You can do it too!!👊🏼

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