@___brittany___: INTENSE GLUTES 🍊 Save this one for your next booty day and let me know how it goes!! 1️⃣ Wide Stance DB Squat My transverse abdominis (tva) is activated through each rep. You have the option to hold the db horizontally and vertically. I find vertically I am a little bit more quad dominant because of the smaller ROM so I prefer horizontal holding most times. I am pushing hard through my heels as I squat the weight up. 3️⃣Seated Banded Abductions Focusing on mind to muscle connection with the upper glute max subdivision. I perform them upright, leaning forward and rear leaning. Great for those that are training at home and do not have a hip abduction machine 4️⃣Iso Hold Squat x/ Banded Hip Rotations I am holding the squat as I pivot into internal & external rotation. THIS IS SO FREAKING EXHAUSTING! You can actually see my upper glute max/med firing from the front 😳👍🏼 5️⃣Iso Hold BB Frontal Squat w/ Banded Abductions You can also hold the bb on your back but I like the frontal hold because of the required core recruitment 6️⃣Iso Hold Bridge w/ Extended Leg Abductions Straight from my home based glute program! I’m holding at the top of the bridge as I abduct. I also suggest activating your tva as you abduct your leg 7️⃣Glute Drive Hip Thrusts BOTH Upper and Lower Subdivisons. I like this machine a lot postpartum! You SHOULD be bottoming out on this machine. It’s designed so that you can move through a greater ROM as opposed to a normal bench+bb setup. Keep your head and gaze forward (or on the baby if you’re training with one like I am ☺️). Just wanted to let you ladies know you can add extra cushion because the belt can press so hard into your pelvic bones that you’ll have marks for days after *I also prioritize hip thrusting at the beginning of my lift when I have the most energy & power. #gymtips #glutesgymtips #glutesgrowth #gymgirls #fyp @caleb #swasey
