Zanna Van Dijkのインスタグラム(zannavandijk) - 10月2日 15時32分

Booty Workout ? My first workout here in Thailand and DAYUMMM it was good. I waddled out the gym like a penguin ? ➡️ Bulgarian split squat drop sets. 3x 8&8 reps. Weighted then bodyweight on one leg before switching to the other ➡️ Static lunges 3x8 superset with lunge hops 3x12 (again, all on one leg before switching) ➡️ Dumbbell deadlift drop set 3x 8/8/8 ➡️ Lying hamstring curl 3x12 (3 second eccentric) ➡️ Hyperextension 3x12 (toes pointed out and pull up through glutes) superset with cable pull throughs 3x15 ➡️ Hip thrust finisher 3x15 reps & 15 second hold at top ??? I did a similar workout to this last week and I had CRAZY soreness in my glutes! I anticipate the same will happen tomorrow ??? Give it a go and let me know how you get on ? Wearing @adidasuk on a @newhorizonescapes fitness retreat ?☀️ #zvdworkout #gluteworkout #bootyworkout

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