AT HOME WORKOUT ROUTINE 1.
https://youtu.be/CJC3pBlxS5c
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
SIDE LUNGE | KETTLEBELL SWING
Side Lunges- Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up. Pause at the bottom of the motion, and then extend through the