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Quick Booty Wake Up (5 minutes)

This 5 minute set is perfect to awaken the glutes either before a leg session or... if you just want to wake them up and check in they are still there !

EXERCISES.

1. Banded hip thrusts

2. Banded squat side to side

3. Down dog hip extensions

TO DO.

3 Rounds - 30 seconds for each exercise !

HOW TO?

1. Banded hip thrusts

  • Place band above your knees and lay on the floor with your knees bent, feet flat on the floor, hip width apart.

  • Squeeze your glutes to lift your hips up and then slowly release down. Repeat.

2. Banded squat side to side

  • Place band above your knees and stand upright with feet hip width apart.

  • Step to the left and lower down to a squat position, rise back to the starting position, now step to the right and lower down to a squat position. Repeat alternating left to right.

3. Down dog hip extensions

  • Start in a downward dog position and squeeze your glutes to lift your left leg up behind you. Lower the leg back down and now lift the right leg. Repeat alternating left to right.

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