GLUTES
Make sure to always stretch before and after your workouts. Make sure to BREATHE and connect mind to muscle throughout each and every exercise. If you want to intensify the workout you can add some hand weights or strap on ankle weights. To refuel from your workouts make sure to have protein and some electrolytes!
To contact our personal trainer text (956) 617 0983 or email contact@joinayam.com
To contact our nutritionist text (929) 235 5004 or email contact@joinayam.com
1. Sumo squat pulses
3x45 seconds, 15 seconds of rest
2. Single leg good mornings
3x45 seconds, 15 seconds of rest
3. Right standing leg lift
3x45 seconds, 15 seconds of rest
4. Left standing leg lift
3x45 seconds, 15 seconds of rest
5. Lifted heel glute bridge openers
3x45 seconds, 15 seconds of rest
6. Lifted heel knee ins
3x45 seconds, 15 seconds of rest
7. Right leg circles
3x45 seconds, 15 seconds of rest
8. Right kickback pulses
3x45 seconds, 15 seconds of rest
9. Left leg circles
3x45 seconds, 15 seconds of rest
10. Left kickback pulses
3x45 seconds, 15 seconds of rest