Sarah Ramadanのインスタグラム(fightforgrowth) - 3月29日 05時12分

💜I wish I could thank each and every person with a real time hug for their support on my last post. I spent all morning reading the comments, simply blown away by the reception of my vulnerability. Thank you endlessly for giving me a space where I can feel both strong + supported. Your kindness is invaluable to me.💜
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*wipes tear* OK NOW FOR SOME BOOTY BUSINESS!🍑💪🏼
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I performed these the other day and my glutes were sizzlin’🔥
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1️⃣ (superset with 2️⃣) Box squats with 2-3 second pause: 3x8 — for this exercise I recommend dropping the weight to your warm up weight. point your toes slightly outward and begin this motion by “sitting” into the squat. this will help recruit your gluteal fibres. Also make it a habit to squeeze your core for better stability.
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2️⃣Squat pulses (superset with 1): 3x4 (3 pulses per rep) — perform these after your box squats (this is a superset but if you need 10-20 seconds to catch your breath please do that before performing this movement! safety first ok💕). I used the box as measure to determine my depth. Simply perform a squat and perform “pulse” reps
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3️⃣Banded American hip thrusts w/ abduction: 3x10 — these were killer lol😭 at the top of this movement, i’m performing both hip extension and a posterior pelvic tilt. then I go into an abduction by pressing against the band. I’m using two mini bands here - feel free to add/subtract resistance.
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#thethrustisamust #bootybuilding #fitnessmotivation #fightforgrowth ⠀
🎶SONG: Ready Yet - Sasha Sloan X San Holo

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