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hi guys I'm IFBB Pro Nina Russ and one
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of the key areas that I have to work on
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for my bikini competitions is the app so
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today I'm going to take you through a
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glute blast enjoy so for the hip thrust
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you're going to be starting at the
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bottom phase on the floor and you're
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going to be thrust in the bar right the
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way through to the top making sure that
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you squeeze the glutes at the top but
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this particular workout feet in line
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and I want you to concentrate on forcing
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those knees outwards don't let the knees
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come inward this will make sure again
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that you can tract in and use in all of
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the outside of the glue so then for this
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exercise we're going to be going a
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little bit harder you're going to be
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doing four sets of this and you're going
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to be doing between eight and twelve
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reps okay guys so the flexor size that
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I'm going to take you through is your
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wide foot squat with a dumbbell for this
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you'll notice that the toes need to be
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turned out and then what you want to do
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is make sure at the top of the exercise
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you squeeze the glutes when you're going
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down into the bottom phase go as low as
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you possibly can so you go up with low
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your knees but you need to make sure
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that those knees uh turn outwards this
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will engage the glutes more and it'll
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mean that you'll get maximum contraction
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when you're squeezing on the bottom
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phase all the way up to the top for this
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i'd recommend doing between three to
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four sets approximately ten to fifteen
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reps that will really give you a good
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one of the really good exercises to
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maintain contraction at all times
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throughout the whole exercise is donkey
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kick back you can do these with various
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pieces of equipment I'm using a lying
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leg curl machine and if you look I'm
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bringing the knee right the way down and
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they're forcing through not using the
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hamstrings if you notice I'm
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concentrating on keeping the contraction
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in the gluts and when I extend the leg
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upwards I'm squeezing with the glue for
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this exercise I'd recommend that you do
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three sets of 15 reps so you want a nice
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peachy bump you want a round ass this is
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the exercise that's gonna give you that
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full glute from the side so if you
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notice on the cable kickback I'm going
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to be taking the knee inwards and when I
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extend on the way up I'm using the outer
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glute to squeeze at the top make sure
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that you use full range of motion for
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this for this exercise I'd recommend
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that you do 3 sets of 15 reps
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okay so for the reverse hyperextensions
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what you need to do is wrap a band
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around your feet this is not to do
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anything other than make you aware
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engaging those gluts so on the bottom
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and push your feet outwards against the
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resistance from when you extend on the
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way up squeeze with those glutes as hard
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as you can for keep the seats forcing
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against the resistance bands every time
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you go down keep the contraction in the
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feet and push all the way up keeping
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that full pump in your booty this is
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going to ensure that you're going to get
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a really hard solid peachie boom so for
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this because we're not using any weights
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I'd recommend that you do three to four
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sets of twelve to fifteen reps or focus
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really on that squeeze I really hope
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that you enjoyed that glutes blast and
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I'm hoping that you're going to keep
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going keep continuing training hard and
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build that boost that you've been
