FREE GLUTES WORKOUT: Bands A Make Her Dance

Ahhhhh now its not just a song…its a workout 🙂
The following workout uses only your bodyweight, a bench/ couch + a single mini- band!  I promise you will be feeling DEM GLUTES after this one 🙂
For those of you who are new mom’s working with limited time and equipment this workout IS FOR YOU. For those of you returning from injury and are afraid to lift weights without supervision…this workout IS FOR YOU. For those of you who like to run and need some more single leg stability and glute work perhaps as part of a dynamic warmup- THIS IS FOR YOU. For you ladies looking to get your ass a little perkier for the summertime..THIS IS FOR YOU!
In other words, many of you may find this little gem useful.
This is not first time I have talked about the importance of strong glutes… if you need a refresher click HERE as well as HERE!!!
DON’T FORGET  to perform THIS exercise before any training session that uses your lower body:

It will allow you to start to feel your glutes more!
 
BANDS A MAKE HER DANCE
Round 1:

Perform 20 repetitions

Perform 20 repetitions total (each step is 1)

Perform 20 repetitions alternating sides

Perform 6 repetitions
Perform this quad-set 2x
 
Round 2:

Perform 10p per leg (all reps on one side before moving to second side)

Perform 10 repetitions

Perform 10 total squats (alternating the rear tap)
Repeat Tri-set 2-3x
 
Round 3:

Perform 20 repetitions per leg

Perform 10 repetitions per leg

Perform 10 reps
Repeat Tri-set 2-3x
Hope you enjoyed it!
-XOXO
Stacey
As always PLEASE let me know if you have any questions, SHARE if you found this FUN or USEFUL + don’t forget to hashtag #progressnotperfection + #smartstrength on Facebook or Instagram :)))))