20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional]

20 minute glute isolation workout requiring bodyweight only or ankle weights for added resistance.

We will focus on targeting, isolating and activating the glute medius and glute minimus as well as involvement from the hamstrings, quads and core. These exercises are a great warm up, a main workout or burnout to finish!

The hip abductors are important and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs.

This glute activation workout is based on timer 20/20/20 and involves a full range movement, then a pulse/hold of the movement then straight into the full range again for the final 20 seconds.

- STRAIGHT LEG LIFT / PULSE / LIFT
- STRAIGHT LEG LIFT / PULSE / LIFT (opp)
- DONKEY KICK / PULSE / DONKEY KICK
- DONKEY KICK / PULSE / KICK (opp)
- X OVER DONKEY /HOLD/X OVER DONKEY
- X OVER DONKEY /HOLD/X OVER DONKEY (opp)
- LIFT TO CURL / CURL / LIFT TO CURL
- CIRCLES / HOLD / CIRCLES (opp direction)
- CIRCLES / HOLD / CIRCLES (opp direction)
- WIDE X OVER / DIAGONAL PULSE / X OVER
- WIDE X OVER / DIAGONAL PULSE / X OVER
- STRAIGHT IN FRONT / PULSE / IN FRONT
- TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION
- CIRCLES / HOLD / CIRCLES (opp direction)
- STRAIGHT IN FRONT / PULSE / IN FRONT
- TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION
- CIRCLES / HOLD / CIRCLES (opp direction)
- SIDE RAISE / PULSE / SIDE RANGE
- SIDE RAISE / PULSE / SIDE RANGE
- PELVIS DROP / switch

Remember, control!! The lowering, the lifting! Full range motion! This shouldn’t be easy!

Enjoy!!

Cx

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Extras:

▶ My 10 Min UNBROKEN Abs Workout: https://youtu.be/cS-bIr-6hQM
▶ My NEW 20 Min Arms & Shoulder Workout: https://youtu.be/ME0cj3FTbms
▶ My 30 Min LISS Cardio Workout: https://youtu.be/ImI63BUUPwU

Equipment I use in my workouts:

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

EPIC Program:

▶ My FREE 10 Week Program Guide: https://carolinegirvan.com
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▶ The EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ The EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Business Enquiries:

▶ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB
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.

Видео 20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional] канала Caroline Girvan