@bretcontreras1 posted this first “move” on April 21st… And I’ve been using it in my routine every week since! He’s a booty building genius!
Ok so, here we go:
Remember, no stopping or breaks between these!
6 hip thrusts coming to a dead stop at the bottom and pausing for 1 second at the top
6 hip thrusts nonstop with constant tension
6 hip thrust pulses at the top
Roll the bar away and preform 20 abductions from the top position
20 abductions from the bottom position
This is one set. Try to do 3!
My buns were on FIRE and I believe yours will be too!
4 sets. 12 reps each
Barbell Romanian deadlifts with resistance band
Kneeling kickbacks with resistance band
✖️ 𝐈 𝐆𝐎𝐓 𝐀 𝐂𝐑𝐔𝐒𝐇 𝐎𝐍 𝐘𝐎𝐔
Alle die meinen täglichen Lifestyle mitverfolgen und es auch selbst tun, wissen was ich meine ✔️ Ich bin nach wie vor verknallt 😍 nach über 15 Jahren Training 💪🏼 Und freue mich täglich aufs neue, morgens wach zu werden um ins Gym zu fahren um mich auszupowern und mich stetig zu verbessern.
This exercise is a great one to challenge yourself as part of a superset on leg day. ⠀
Here I performed the lying leg curl and inter dispersed with a wall sit. ⠀
👉🏻Always hold the plate straight out in front of you. ⠀
👉🏻Make sure your knees are at right angles with the floor. ⠀
👉🏻Keep your back flat against the wall. ⠀
👉🏻Set a timer and really push yourself. Try 30 seconds, up it to 45, the up it to a minute. Really challenge yourself. ⠀
Have your tried this exercises? Can you feel the burn?