This 30 minute lower body leg workout is focusing on the glutes and hamstrings and quads! This type of training is important if you are wanting to activate your glutes in order to really be able to train them. The glutes are a tricky one to work if you are not able to connect your mind to the muscle during the workout so relax, aim for heel to ceiling in donkey kicks, keep thigh tight in leg lifts and really squeeze each glute you are using to lift!

The glute workout and hamstring workout today requires a mat, a stable chair and ankle weights to make this an ankle weight workout (though not essential). The main workout consists of slow and controlled movements targeting the glutes at all angles, the hips, hamstrings and core to really help add strength, mobility and shape to the lower body. Take the movements slowly, rising and lowering with control throughout.

Following this, we will finish with of course the plank challenge of 2 minutes!

The glute and hamstring exercises are performed for 50 seconds of work and 10 seconds rest throughout the entire workouts.

We complete 1 set of the following so no repeat of set.

LEG EXTENSION FULL RANGE
HOLD SAME LEG
LEG EXTENSION FULL RANGE
HOLD SAME LEG
LEG EXTENSION GENTLE PULSES
LEG EXTENSION FULL RANGE
LEG EXTENSION GENTLE PULSES
LEG EXTENSION FULL RANGE
DOUBLE LEG HOLD
LEG EXTENSION FULL RANGE

WIDE X OVER
ABDUCTION PULSE (same leg)
WIDE X OVER
ABDUCTION PULSE (same leg)
DONKEY KICK X OVER
DONKEY PULSE (same leg)
DONKEY KICK X OVER
DONKEY PULSE (same leg)
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
ABDUCTION LEG RAISE
PULSES
ABDUCTION LEG RAISE
PULSES
STRAIGHT LEG RAISE
PULSES
LEG EXTENSION
STRAIGHT LEG RAISE
PULSES
LEG EXTENSION

Plank!!

I hope you really take it slow, try to keep tension in thigh, foot flexed in most movements and use the glute to lift! Lower with control and lift with control! I will be stopping to ensure my form is good so please don’t stop if I do!

Please ensure you warm up for at least 5 minutes prior to beginning workout. Here is my 5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs

Enjoy!!

Cx

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
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