💙GIVEAWAY CLOSED💙
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💥BOOTY LIFT & GIVEAWAY 💥
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Who wants a lifted peach in 2020! 🙋♀️🙋♂️Give these moves a go to tackle that tricky "underbutt" where hamstring meets glutes 🍑🔥
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Tag a homebody to get sculpting with and we’ll choose one winner and their friend to win our new Gluteboost Glute Activation Bands!!! 👯♀️🎉
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Resistance bands are incredibly beneficial when it comes to isolation work. You can find these bands on our website and at the link in our bio! 🖥
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🍑Complete up to 3 rounds
1️⃣Prone diamond lift (20x)
👉Check your form to ensure you feel this in that glute/hamstring area, not your low back. Lengthen tailbone, draw navel in towards spine and up to your crown, and press your hips into your mat. You may find this limits your range of motion and that is OK! The movement should be small and controlled.
👉Exhale and engage your core (lift pelvic floor and wrap deep abdominals/TVA) just BEFORE you lift your legs and continue that exhale and core engagement throughout your lift. Inhale, release your TVA and lengthen pelvic floor on your lower. 👉These cues can apply to every other exercise as well, pairing your exhale and core engagement with the "exertion" of each movement.
2️⃣Prone diamond lift + extension (10x)
3️⃣Single leg deadlift + knee lift (12x each side)
4️⃣Reverse lunge + kickback (15x each side)
👉Avoid lifting your leg super high here or you'll take this into your low back. Lift the leg with control, don't fling it up with momentum!
5️⃣Donkey kick hold + bend & extend (15x each side)
👉Complete moves 7&8 on the same leg without rest in between, then switch sides and repeat
6️⃣Single leg glute bridge (12x)
7️⃣Single leg bridge pulses (20x)
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