7 hours ago
Bookmark this and tag a friend for a killer glute superset I improvised during my lift last week and will 💯 % be doing again this week! I tacked this on as my last superset of the workout to burn out the buns. 🍞 Always start with heavier compound lifts and taper down to these smaller accessory movements later. workoutwednesday
𝘽𝙤𝙨𝙪 𝘽𝙖𝙡𝙡 𝙇𝙖𝙩𝙚𝙧𝙖𝙡 𝙇𝙪𝙣𝙜𝙚𝙨: Targeting inner & outer thighs ( adductors & abductors), glutes, and quads.
🍑 Place one foot on bosu ball and other on floor. Stagger stance so weight begins on side that’s on the floor and ends on side that’s on the bosu.
🍑 Hold KB in your center, sit glutes back, and sink weight into the heel of the foot on the bosu.
🍑 10 lunges each leg.
𝙆𝘽 𝙎𝙬𝙞𝙣𝙜𝙨 𝙄𝙣𝙩𝙤 𝙆𝘽 𝙎𝙪𝙢𝙤 𝙎𝙦𝙪𝙖𝙩𝙨: Targeting glutes, hamstrings, and quads.
🍑 Hinge forward at the hips, send glutes back, and bend knees slightly while keeping arms relaxed. Generate all momentum from the hips for the swings.
🍑 Then transfer KB to your chest, keep a wide stance, press through the heels, and squat lowww.
🍑 5x5 rep scheme to equal 30 reps total meaning 5 swings ⏭ 5 squats ⏭ back to swings ⏭ back to squats and so on.
Get your booty gains on with this excellent finisher. You can’t build a booty with air squats! If you’re wanting to firm, lift, and grow your glutes, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 𝘁𝗼 𝗳𝗶𝗹𝗹 𝗼𝘂𝘁 𝗮𝗻 𝗮𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲! Filmed with selfie_z njpersonaltrainer bootybuilding workout wod freeworkout legday femaletrainer bootyday gluteworkout summerbody humpday thunderthighs