Hump Day Exercise πŸ‘

Yesterday I trained with my girl Jen who is literallllyyy my body inspiration and number 1 glute goals πŸ‘πŸ˜ she helped me so much during my prep not just with my posing but with all my prep problems. Not only that but she’s been to multiple Olympias this year and is now also UKBFF’s Fitness Model of the Year πŸ™ŒπŸ½πŸŽ‰ so I’m pretty lucky to have her 😏

So yesterday Jen put me through my paces and we changed things up a bit and did a killer glute workout with lots of exercises for volume. One of both our favourite exercises to do is the kickback using the cables, and it’s one of the most simple yet effective exercises to build the πŸ‘πŸ’ƒπŸ½

Even if you’re a beginner in the gym you can easily do this exercise! All you need is an ankle cuff cable attachment which connects to the cables. (Most gyms will provide these, but if like mine they don’t πŸ˜’ you can get them cheap off amazon).

To begin with, bring the cable to the bottom of the machine, attach your ankle into the cuff and choose your weight. If you don’t want to use a weight you can do this exercise with just your body weight too!

Leaning forward, holding the machine for balance, extend your leg behind you making sure to squeeze your bum so you can feel the muscle contract! LeaningΒ forwards instead of having your back upright not only gives you a better range of movement but also won’t hurt your back.

Reverse Kickback

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Side kick/extension

In a superset we did reverse kickbacks with kick extensions to the side. It’s pretty much exactly the same as the reverse except you’re standing to the side, raising your outside leg as far as you can, again squeezing the glutes each time. This one is SO painful πŸ˜†

We did 3 sets each, 30 reps on each leg (15 x reverse, 15 x side then switch leg etc). These do still work really well without a weight, so I encourage anyyone who wants to build up their bum to give it a try – you can pretty much do them anywhere too πŸ˜… Β Happy Hump Day 😎


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