BUTT BLASTER | LATERAL BOX JUMPS
BUTT BLASTER With a firm grasp on the handles and the chest comfortably positioned, place one foot on the foot plate. Tense up the abdominals, and drive the leg back and up, following the track of the machine. When the leg is fully extended, hold this position for 1-2 seconds. Bring the leg back down toward the starting position and repeat as necessary. Once one side is complete, reposition the opposite foot and repeat steps 3-5 LATERAL BOX JUMPS Standing parallel to a box or bench, place one foot on top of the. While digging your heel
CABLE GLUTE KICKBACK
Begin by standing in front of the cable machine with one leg on the floor and the other attached to the cable machine by an ankle cuff. Keep a soft bend in both of your knees and extend one of your legs outwards, fully contract your glute muscles at the end of the motion. Return your leg back to the starting position and repeat. At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Then slowly bring your working leg forward, resisting the pull of
ROPE PULL-THROUGH | SQUAT JUMPS
The pull-through offers a unique training form and is easier on the spine. The cable pull-through is easier to learn than a kettlebell swing and very effective. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid
HIP THRUSTERS (SMITH MACHINE)
The barbell hip thrust with bench increases strength and power in the hamstrings and glutes. The exercise also improves stability throughout the core and lower back. Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold the bar across your hips. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return the barbell to the start position. Remember to push through the heels, not the ball of the