Try these 5 exercises for a PEACH!!!

1. Cable Kickbacks (slightly outwards) 
4x12

2. Smith Machine Kicks
4x15

3. Smith Machine Lunges 
4x10

4. Leg Press
4x10

5. Abductors
4x15

Start each exercise with a warm up set followed by 3 working sets!

Trust me on this one, it's the perfect glute day.


Killer Glute Day!

Give this a try on your next leg day!

Standing on a plate during cable kickbacks serves to:

Increase Range of Motion: Allows for a fuller range of motion, engaging muscles more effectively.

Enhance Stretch: Creates a deeper stretch, improving muscle flexibility.

Better Isolation: Reduces involvement of other muscles, isolating targeted muscle groups.

Adjust for Mechanics: Customizable height accommodates individual body mechanics.

Variation and Intensity: Adds variety, challenges muscles, and increases exercise intensity.

Cable Kickback Tips

Optimal recovery is essential on your fitness path. Inadequate mobility and recovery increase the risk of injury and slow down results.

This breath bar offers targeted massage along the spine, providing relief to back muscles and opening up the chest. 

A typical foam roller does the job as well.

Cultivating a practice of post-workout breathing techniques is a valuable habit, aiding your body in transitioning back to the parasympathetic state for enhanced recovery.

Recovery!!!!!

In order to have the hour glass figure, you have to focus on not only your glutes but also your back!

Try these 2 exercises for a sexy, toned back!

1. Cable Pulldown
2. Single Arm Lat Pulldown

Regularly incorporating these 2 movements will build your muscles to make your waist look smaller.

PROGRESSIVE OVERLOAD


Hour Glass Exercises

Try these 4 glutes exercises followed by 10 minutes of core!

4 sets
10-12 reps

1 warm up set
3 working sets

1. Leg Press
2. Cable Kickbacks
3. Bulgarians
4. Hip Thrusts

Scarlett Bentley

@scarlettbentley

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