Скачать или смотреть Glute Spark: Banded Burn & Lift | SURGE DAY 2

Your glutes & hammies are about to meet their match! We’re working in pairs of two exercises, with each move repeated three times before moving on. No jumping, just pure controlled burn. I’m using 35s, a booty band, and a bench—choose weights that challenge you. This one kicks off with banded fire, then builds into deep, focused lifts to spark serious strength. 🍑🔥 Let’s light it up!

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Here's what I'll be using for equipment:
2 X 35 LBS | 16 KG
BOOTY BAND
BENCH/CHAIR

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this glutes & hamstrings workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
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Glute Spark: Banded Burn & Lift | SURGE DAY 2Workout Details:

00:00 INTRO

00:19 WARMUP
LATERAL SHUFFLE
R LEG SWING
L LEG SWING
SQUAT & KNEE ROT'N
ALT GM
90/90 & RISE
LIZARD LUNGE
ALT KNEELING HIP ROT’N
BANDED CLAM
BANDED CLAM

WORKOUT

50 SEC WORK / 10 SEC REST / 20 SEC BETWEEN CIRCUITS

08:08 ABDUCTION
REVERSE HYPER
REPEAT 2X

14:08 RIGHT RAINBOW RAISE
LEFT RAINBOW RAISE
REPEAT 2X

40 sec work / 20 sec rest / 30 sec between circuits

20:39 HIP THRUST [tip: drive through heels, lift with glutes]
HAMS THRUST [tip: core engaged, lift with hamstrings]
REPEAT 2X

26:49 R CURTSY TO L RAISE [tip: do not step out wide]
L CURTSY TO R RAISE
REPEAT 2X

33:00 R BENCH RDL [tip: right knee slightly bent, push hips back, core engaged]
L BENCH RDL
REPEAT FOOTAGE 2X

39:11 R STEP UP [tip: drive through right heel, use your glutes]
L STEP UP
REPEAT 2X

45:05 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.