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    Aktive Glutes Home

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    Nefertari
    This document provides exercises and instructions for activating the glutes through various movements using resistance bands, weights, and bodyweight. It includes descriptions and instructions for squat jumps, back leg lifts, fire hydrants, pulse squats, and forward lunges. Each exercise lists the starting position, movement, and reps/sets to perform. The document was created by Aktive Fitness LLC to be a home-based glute activation guide.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Aktive Glutes Home

    Uploaded by

    Nefertari
    32 views10 pages
    This document provides exercises and instructions for activating the glutes through various movements using resistance bands, weights, and bodyweight. It includes descriptions and instructions for squat jumps, back leg lifts, fire hydrants, pulse squats, and forward lunges. Each exercise lists the starting position, movement, and reps/sets to perform. The document was created by Aktive Fitness LLC to be a home-based glute activation guide.

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    AKTIVE+GLUTES+HOME

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    This document provides exercises and instructions for activating the glutes through various movements using resistance bands, weights, and bodyweight. It includes descriptions and instructions for squat jumps, back leg lifts, fire hydrants, pulse squats, and forward lunges. Each exercise lists the starting position, movement, and reps/sets to perform. The document was created by Aktive Fitness LLC to be a home-based glute activation guide.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    32 views10 pages

    Aktive Glutes Home

    Uploaded by

    Nefertari
    This document provides exercises and instructions for activating the glutes through various movements using resistance bands, weights, and bodyweight. It includes descriptions and instructions for squat jumps, back leg lifts, fire hydrants, pulse squats, and forward lunges. Each exercise lists the starting position, movement, and reps/sets to perform. The document was created by Aktive Fitness LLC to be a home-based glute activation guide.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    VOLUME 2.

    GLUTE
    AKTIVATION
    Aktive Fitness LLC

    Home based GUide


    GLUTE GUIDE

    Squat Jumps 3 Back

    Leg Lift 4 Fire

    Hydrant 5 Pulse

    Squats 6 Forward

    Lunge 7

    contents
    3
    Stand with your feet shoulder-width
    apart. Start by doing a
    regular squat, then engage your
    core and push your self explosively.

    When you land, lower your body back


    into the squat position to complete
    one rep. Do 20 reps 3x

    SQUAT JUMPS
    Add a little bit of body text

    4
    Place Aktive Resistance band
    around both legs.

    Raise one leg, pressing it straight


    back behind you, and squeeze your
    glutes at the top of the motion.
    Pause, and then return to the
    starting position. Do 30 Reps 3X

    Back Leg Lift w/ resistance bands


    5

    start by holding dumbells in one hand


    with them beside you leg.

    Raise one leg, pressing it straight back


    behind you, and squeeze your glutes at
    the top of the motion. Pause, and then
    return to the starting position. Do 30
    reps 3X

    Back Leg Lift w/ weights


    6
    start in a quadruped position with your
    wrists stacked directly under your
    shoulders and hips over your knees

    Keep your belly button drawn in toward


    your spine, back flat, and your right leg
    bent at 90 degrees.

    Lift your leg out to your right side,


    stopping at hip height. Return to start.
    That's one rep. Do 30 reps 3x

    Fire hydrants
    7
    Start standing in a wide squat. Keep your
    toes slightly turned out.

    Bend your knees into a slight squat and lift


    your heels so you’re on your toes. lower
    your butt a few inches toward the ground
    while keeping your chest up and spine
    straight.

    pulse (short controlled bouncing motion)


    for 10-20 secs. Continue pulsing up and down.
    (TIP: your knees & shins stay still & stable
    above your heels as you begin to pulse 10-
    20 seconds of pulsing, then add more
    seconds as you get the form down.

    pulse squats
    8
    Start with feet together. step one of your
    feet forward leaving the other in place.

    sink your hips down, Focus on dropping your


    hips toward the ground rather than driving
    your hips forward. back straight, continue
    lowering your body until your front thigh is
    parallel to the ground. Firmly push off with
    your front leg to return to start. Switch
    legs & repeat.

    Forward lunge
    Disclaimer: Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or
    diet changes with them before beginning. We are not doctors, nutritionist, nor are we registered dietitians. We do not claim
    to help cure any condition or disease. We do not provide medical aid nor nutrition advice for the purpose of health or
    disease. We do not claim to be doctors or dietitians. Any product recommendation is not intended to diagnose, treat, cure
    or prevent any disease. Our statements and information have not necessarily been evaluated by the food and drug
    administration. We expressly disclaim responsibility to any person or entity for liability, loss, or damage caused or
    alleged To be caused Directly or indirectly as a result of the your application or interpretation of any material provided
    to you as the client. Individual results are not guaranteed and may vary. We cannot and do not guarantee that you will
    attain a specific or particular result, and you except the risk that results differ for each individual. The health, fitness,
    nutrition success depends on each individual’s background, dedication, Desire, or motivation. as with any health related
    program or service, your results may vary and will be based on many variables, including but not limited to your individual
    capacity, life experience, unique health and genetic profile, starting point, expertise, and level of commitment.

    aktive team
    CEO: Kyyla Taylor
    composed by: Lifestyle Tailor LLC
    editor in chief: Kyyla Taylor
    director of photography: Joshua christie
    Contributors: kyyla Taylor, Indiha Taylor, Joshua christie

    Contact us
    Aktivefitness.co
    @aktlvefitness
    Aktive fitness LLC
    contactus@aktivefitness.co
    Be inspired
    BE AKTIVE.

    #AKTIVEBABE

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