Скачать с ютуб Glute Ankle Weight Workout - Knee Friendly | Pure Endure Day 4 в хорошем качестве

Glute Ankle Weight Workout - Knee Friendly | Pure Endure Day 4

Ankle weights on, ready to isolate the glutes, hamstrings, adductors and abductors! Mostly unilateral, this workout requires a focus on every single rep! Every rep performed to the best range of motion possible, contracting of the muscles at the top, slow release and control throughout! For this lower body workout, I am using 2.5kg ankle weights, my mat and a chair to provide stability during single leg lifts. You can perform any of the exercises without ankle weights. The timer will be on throughout for 50 seconds of work, 10 seconds rest. The exercises are split into single side work, so it could be 3, 4 or 5 exercises per side before we switch side! KNEE TUCK TO LEG LIFT FOOT INFRONT TO LIFT (same side) LEG LIFT (same side) SLOW LIFT (same side) KNEE TUCK TO LEG LIFT (switch side) FOOT INFRONT TO LIFT (same side) LEG LIFT (same side) SLOW LIFT (same side) KNEE TUCK TO DONKEY LIFT DONKEY LIFT (same side) PULSES! (Same side) KNEE TUCK TO DONKEY LIFT (switch) DONKEY LIFT (same side) PULSES! (Same side) FIRE HYDRANT LIFT SIDE LYING LIFT (same side) FIRE HYDRANT LIFT (switch side) SIDE LYING LIFT (same side) SLOW LEG LIFT PULSES! (Same side) LEG LIFT (same side) ADDUCTOR LIFT (same side) X OVER ADDUCTOR LIFT (same side) SLOW LEG LIFT (switch side) PULSES! (Same side) LEG LIFT (same side) ADDUCTOR LIFT (same side) X OVER ADDUCTOR LIFT (same side) Finisher: 50/10/50/ HEELS TO CEILING LIFT STRAIGHT LEG LIFT You can work through this workout and simply not get the benefits; if you don’t perform the reps to the max range of movement possible for you. We all may have varied mobility, strength in the smaller muscles surrounding the hips and flexibility but we can all perform each rep to the best we can! During the leg lifts, very similar to kickbacks, but I am calling them lifts as apposed to kicks to try to associate lifting rather than kicking the leg up. During donkey kicks, aim heel to ceiling! This isolation of the glutes workout will help strengthen the entire glute muscles as well as improve stability of the pelvis and hip mobility! You will love it!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:    • 5 Min Full Body Warm Up with Caroline...   Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/... Here’s today’s optional add-on:    • 10 MIN CLASSIC AB WORKOUT - Bodyweigh...   Pure Endure Playlist:    • Pure Endure   My FREE 10 Week Workout Programs EPIC Beginner:    • Beginner EPIC Series   EPIC I:    • EPIC I Program   EPIC II:    • EPIC II Program   EPIC Heat:    • EPIC Heat Program   Join The Caroline Girvan Community ▶ Instagram:   / carolinegirvan   ▶ Private Facebook Group:   / carolinegirvan   My Amazon Stores ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan ▶ Business Enquiries Email: [email protected] Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases