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a cheeky little banded glute workout for the girlys on the go for the holidays (aka me)!! This workout does. not. disappoint. 🙌
and let’s take a moment to debunk the common misconception that “banded glute workouts do not produce results because you cannot utilize progressive overload”. 🏋🏼♀️ so they’re right in the sense that progressive overload is ESSENTIAL for making continuous progress and seeing gains (which the girls training with me in the plan know i PREACH about✨) but let’s not discredit the power of the bands (Juicy J said it best🤌🏼)
-Beginners who add bands WILL notice results because they’re introducing their first form of a resistance after using just bodyweight prior💪🏼From here, they’ll continue to notice gains as they increase the weight of the band until eventually having to progress onto weights🏋🏼♀️
-Banded glute workouts are great to do in between your more intensive glute days as they add strength, volume and glute development without overworking the muscles and making them constantly fatigued 💤
-Banded glute activation is extremely effective in engaging and activating the glutes before your workouts, while also developing the mind-muscle connection on the onset🧠🍑A study in the Scandinavian Journal of Medicine found that using resistance bands for lower body training increases gluteus maximus activity, improving the mind-muscle connection and muscle fiber recruitment.
- @bretcontreras1 (aka “the glute guy”), who’s expert opinion i value very much, has done extensive research on this topic and can probably go into it in more detail if you have any questions or concerns ✨
now with that, i hope you go sleigh this workout 🛷🥰
Glute Bridge
3x25
Single Leg Glute Bridge
3x15
Extended Hip Abduction
3x10
B Stance RDL
3x15
Lunge Kickback right into Curtsy Lunge
3x10
Standing Hip Abduction
3x15
#lemon8partner #lemon8christmas #l8r2023 #workoutroutine #gluteworkout #glutegrowth #homeworkout #fitnessmotivation #myfitnessjourney #gymgirl