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!!
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