SMASHING Glute Training with Candice Keene and Ryan Watson – Part 1

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PART 1
SMASHING Glute Training with Candice Keene and Ryan Watson

Booty Building Workout: SMASHING Glute Training at POWERHOUSE Gym in Tampa, Florida.

First start with activation to wake up the sleeping muscles:
• Warm Up #1: Clam Exercises – focus on squeeze
• Warm Up #2: Booty Building Exercise
• Warm Up #3: Hip Flexion Stretches – grab ankle for extra stretch

Watch Part 2 to complete your Booty Building Glute Madness Workout!

PART 2
SMASHING Glute Training with Candice Keene and Ryan Watson

Booty Building Workout: SMASHING Glute Training at POWERHOUSE Gym in Tampa, Florida.

Exercise #1: Single-Leg Romanian Deadlifts

Bilateral – supported and unsupported – helps build stability in lower back and hips

One-Leg Straight Leg Deadlift. Many will recognize this as the Romanian deadlift or RDL. Much like the Bulgarian lunge, the Romanian deadlift was around long before the Romanian weightlifters made it popular. This is still my favorite posterior chain exercise, no matter what you call it.

Exercise #2: Glute Bridge – Smith machine

Smith machine: It acts as a built-in spotter when you don’t have one.

Exercise #3: Cable Step Ups – helps with leg extension and hip extension, cable helps balance and concentrate on muscle.

Exercise #4: Squat Jumps – use a body band to increase resistance

Exercise #5: Duck Walking Lunges – Strap on a body weight to increase the resistance

Exercise #6: Bridges with Abduction machine – activates Glute from all directions

Booty Building Glute Madness! You should train Glutes 2 to 3 times per week to keep your stability and help you work the big weights.

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