Скачать с ютуб 20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional] в хорошем качестве

20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional]

20 minute glute isolation workout requiring bodyweight only or ankle weights for added resistance. We will focus on targeting, isolating and activating the glute medius and glute minimus as well as involvement from the hamstrings, quads and core. These exercises are a great warm up, a main workout or burnout to finish! The hip abductors are important and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs. This glute activation workout is based on timer 20/20/20 and involves a full range movement, then a pulse/hold of the movement then straight into the full range again for the final 20 seconds. STRAIGHT LEG LIFT / PULSE / LIFT STRAIGHT LEG LIFT / PULSE / LIFT (opp) DONKEY KICK / PULSE / DONKEY KICK DONKEY KICK / PULSE / KICK (opp) X OVER DONKEY /HOLD/X OVER DONKEY X OVER DONKEY /HOLD/X OVER DONKEY (opp) LIFT TO CURL / CURL / LIFT TO CURL CIRCLES / HOLD / CIRCLES (opp direction) CIRCLES / HOLD / CIRCLES (opp direction) WIDE X OVER / DIAGONAL PULSE / X OVER WIDE X OVER / DIAGONAL PULSE / X OVER STRAIGHT IN FRONT / PULSE / IN FRONT TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION CIRCLES / HOLD / CIRCLES (opp direction) STRAIGHT IN FRONT / PULSE / IN FRONT TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION CIRCLES / HOLD / CIRCLES (opp direction) SIDE RAISE / PULSE / SIDE RANGE SIDE RAISE / PULSE / SIDE RANGE PELVIS DROP / switch Remember, control!! The lowering, the lifting! Full range motion! This shouldn’t be easy! Enjoy!! Cx ▶ My Instagram:   / carolinegirvan   ▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/... Extras: ▶ My 10 Min UNBROKEN Abs Workout:    • 15 MIN ROCK HARD ABS WORKOUT | Core S...   ▶ My NEW 20 Min Arms & Shoulder Workout:    • 20 MIN SOLID ARMS & SHOULDER WORKOUT ...   ▶ My 30 Min LISS Cardio Workout:    • 30 Min CARDIO WORKOUT at Home [LOW IM...   Equipment I use in my workouts: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan EPIC Program: ▶ My FREE 10 Week Program Guide: https://carolinegirvan.com ▶ Official EPIC Program Apparel: https://teespring.com/stores/caroline... ▶ The EPIC Program Playlist:    • EPIC I Program   ▶ The EPIC Beginner Series:    • Beginner EPIC Series   Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases