good bang for your buck with very little equipment! 🍑
1️⃣Bench + Band Hip Extension
This move is absolutely fabulous! Loop the band under the bench and the crook of your knee. I feel the greatest contraction with my knee flaring slightly to the side and foot flexed
2️⃣SL DB Hip Thrust
I have a contralateral db hold. The bench hits directly under my scapula as I hinge around the bench. Focus on pushing the floor away from you with your heel for maximum gluteal contraction
3️⃣Bench + Band Donkey Kick
Using my long band @Perillegrade. You have the option to be on your hands/knees or forearms/knees. Like the first exercise, I feel the greatest contraction with my knee slightly flared and foot flexed
4️⃣Bench + Band Lateral Leg Lift
If you set this up correctly, you’ll feel an incredible burn in your medius/upper subdivision. My bottom knee is bent and top knee is straight. I am keeping my straight leg in alignment with my upper body with my foot slightly internally rotated
5️⃣|6️⃣Bench + Band Bridge (Optional 👶🏼)
Mister man was too big of a talker in his stroller so daddy added him to my hips for some mommy stimulation ☺️. I’ve propped the headrest up for proper head alignment and looped the band under the legs of the bench and across the top
7️⃣Valgus Banded Abductions
If you struggle with feeling your upper glute max subdivision firing, this knee vulgus abduction WILL do the trick. I also love a forward lean to achieve a greater contraction
8️⃣Explosive SL Hip Thrusts
“I can’t!” 🤣 my glutes were done done ☑️ at this point. I LOVE sl explosive hip thrusts for turning on the core & pelvic floor muscles (reflexively in anticipation of the hop) and sucking the very last bit of power out of the glutes 🥵. Pretty sure I tapped into some part of my glutes that I haven’t worked postpartum because this mama was 💀
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