Скачать с ютуб 💥 40 Min GLUTES EMOM Workout With Dumbbells & Bands at Home | Strong 34 в хорошем качестве

💥 40 Min GLUTES EMOM Workout With Dumbbells & Bands at Home | Strong 34

Welcome to Day 34 of the Strong Program - and our GLUTES focused workout of the EMOM (Every Minute on the Minute) Week! Today, we are focusing on all the muscles in our glutes - gluteus maximus, gluteus medius, and gluteus minimus! For this home lower body EMOM workout, I will be using the following dumbbells (ALL EQUIPMENT LINKED BELOW) 2 x 10 lbs [4.5 kg] 2 x 25 lbs [11.5 kg] Bench or chair for Bulgarian split squats & hip thrusts Optional: - Long resistance band - Heavy duty resistance booty band EQUIPMENT LINK: https://www.amazon.com/shop/veralaro We will perform this lower body glutes workout in the following format: - 60 seconds to complete set number of reps of each exercise - take a break as soon as you are dong with set number of reps - timer on the whole time - recommended breaks after each 8 exercises (this is where the ad breaks are built in for your planning purposes) - 4 exercises per circuit - 2 x per circuit EMOM is an intense training style, but I love it because your pace is up to you: if you get tired mid-set, you can take a quick break & pick up where you left off. It is always about quality of repetitions over quantity of repetitions. Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For all exercises, keep your core nice and tight throughout. For any exercises with booty bands, please make sure you go nice and slow, and really focus on using your glutes to stretch the band. Some tips for additional glutes activation: - Keep a tight core - Keep a neutral spine - Keep a neutral pelvis - Hinge forward slightly (while maintaining a straight back) for sumo squats & lunges Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:    • 5 minute WARMUP routine at home || No...   Thank you for joining & hope you enjoyed this lower body EMOM GLUTES workout! Please let me know if you have any questions in the comments below. V 40 Min GLUTES EMOM Workout with Dumbbells & Booty Band at Home | Workout Details: 00:00 Intro: please listen for glute activation tips! 02:17 EMOM CIRCUIT 1 Reverse Lunge Right Reverse Lunge Left Sumo Straddle Squat Glute Bridge (Band Optional) REPEAT EMOM CIRCUIT 1 10:17 EMOM CIRCUIT 2 Donkey Kick & Pulse - RightDonkey Kick & Pulse - Left 1.5 Rep Slow Sumo Goblet Squat Good Morning REPEAT EMOM CIRCUIT 2 18:17 EMOM CIRCUIT 3 Alt Reverse Lunge & Curtsy Lunge Sumo Squat Pulse Bridge - Right Bridge - Left REPEAT EMOM CIRCUIT 3 NOTE: I took longer break after this 26:17 EMOM CIRCUIT 4 Bulgarian Split Squat - Right Bulgarian Split Squat - Left Hip Thrust - Right Hip Thrust - Left REPEAT EMOM CIRCUIT 4 NOTE: I took longer break after this 34:16 EMOM CIRCUIT 5 Fire Hydrant (alternative: with band) - Right Fire Hydrant - Left Kneeling Thrust Alt Curtsy Lunge REPEAT EMOM CIRCUIT 5 42:16 Cool Down AFFILIATE LINKS: 📍 Gloves & Dumbbells on My Amazon Storefront: https://www.amazon.com/shop/veralaro 📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10) https://ybellfitness.com?aff=90 📍 Other Non-Amazon Recommendations & Outfits: https://www.shopltk.com/explore/vera.... 📍 Cork Yoga mat: https://theurbivore.com/product/expan... CONTACT (business inquiries only): [email protected] INSTAGRAM:   / vera.laro   TIKTOK:   / vera.laro   PINTEREST:   / veralarofit   #VeraLaRo #GlutesWorkout #EMOMWorkout Don't Forget To Subscribe: https://bit.ly/2YW9dS2 🎯 DISCLAIMER: Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.