workout split

Okay baddies, welcome today one of my workout splits. So many questions about this, so I thought I could make an in-depth video of each day of my split and show you exactly what I'm doing. So day one is glutes and hamstrings. Every workout you want to start with a little warm up, even if it's just five minutes and always dynamic stretches over static. So first exercise hip thrusts, my absolute most hated exercise but the best one for the glutes. I always start with compound movements and this is working out glutes in the shortened position. So when we're at the top of the movement, that is when our glutes are engaged. We want to go really nice and slow and controlled and pausing for a couple of seconds at the top of the movement. Next exercise, RDLs, another compound movement, but this time working your glutes and the length and position. So you want to really focus on hinging at the hips, pushing your booty back, feeling that stretch in your glutes and hamstrings and then thrusting back up. Next exercise, step ups, unilateral movement, Smith machine step ups. I love these. I know some girls prefer them on the cables, some girls prefer them with dumbbells, just do whatever works for you. I love Smith machine for the balance and when you're doing step ups, you want to make sure you're not using that back leg to push back up. I love cable kickbacks with this, you want to turn your foot out slightly and focus on kicking back with the heel, also make sure you're not arching through your lower back, keep that core nice and stable and again, squeezing and holding at the top. Okay, last but not least, back extensions. For this, you want to have your back slightly rounded and really think about using your glutes to pull yourself up. So pushing your hips into the pad, squeezing your glutes to pull your torso up and stopping before your back starts to take over. I usually finish all of my workouts with a little bit of cardio. I just do incline walks because I can't be asked to do steady state. So that was my glutes and hamstrings day. I'll see you tomorrow.