Caroline Girvan - 20 Minute Glute Workout with Ankle Weights (Optional) | KNEE FRIENDLY

This glute workout will demand that you really focus… focus during each rep on that mind to muscle process in order to maximise the benefits of this workout. Full contraction of the glute muscles at the top of the movement, slow release of those muscles to lower and thinking about almost turning off all muscles aside from the glute to lift! This workout can be made a lot easier or a lot more challenging! And in order to make it more challenging, that mind to muscle connection is so important!! This workout can be performed bodyweight only or with ankle weights! The ankle weights I am using for your reference are 2kg each! The timer will be on for 40 seconds of work per exercise, then onto the next! Please remember the timer is only a guide and you will see I take afew seconds to get into position on some of the exercises and pause when I need it! STRAIGHT LEG SLOW ECCENTRIC PULSE (same side) 1/2 REPS AT TOP (same side) STRAIGHT LEG SLOW ECCENTRIC (switch) PULSE (same side) FULL RANGE (same side) DONKEY LIFT SLOW ECCENTRIC PULSE (same side) FULL RANGE (same side) *****DONKEY LIFT SLOW ECCENTRIC (switch) PULSE (same side) FULL RANGE (same side) DIAGONAL LIFT SLOW ECCENTRIC PULSE (same side) FULL RANGE (same side) DIAGONAL LIFT SLOW ECCENTRIC (switch) PULSE (same side) FULL RANGE (same side) FIRE HYDRANT SLOW ECCENTRIC SWITCH SIDE! PULSES (switch side) PULSES (switch side) FULL RANGE (switch side) FULL RANGE (switch side) LATERAL LIFT FINISHER! 1 MINUTE PER...