That’s right folks, I’m back with another one – grab some mini bands, and get ready for this lovely glute burner ???
3 Rounds of 3 exercises guaranteed to offer a nice glute pump.
POP, LOCK, AND DROP – GLUTE CIRCUIT
A1) Banded In-And-Out Squats x 10 reps (Left side) Focus on pushing the knees outward and resisting the band during the whole movement, even when jumping in from the wide stance squat.
A2) Banded Hip Extension x 10 reps per side (Top right corner) Push your moving leg back by contracting the glute. try to do the movement with control and without extending through the lower back to get additional range of motion.
A3) Banded Lateral Hip Abduction x 10 reps per side (Bottom right corner) Start with your feet together, try to push the moving leg away from the stationary leg. Focus on keeping your core tight and try to minimize any movement and shifting in the hips.
Perform 3 rounds without rest between exercises. Rest as needed between rounds. Use the appropriate band for your strength level – if you’ve never used resistance bands for your glutes start with a light band and work your way up in resistance if it’s too easy.
If you would like a set of mini bands without having to sacrifice your life savings and first born child, I recommend this set off of Amazon ($13.99 CAD + free shipping), it is the same set that I am using in this video.
Happy Glute Training! 🙂
Did you love this? Did you hate this? Did you get a crazy glute pump from doing the Pop, Lock, and Drop? Let me know in the comments.