Bodyguard Chun Lai Ge team female bodyguard

Entertainment

#2025 #wooglobe  #heartsome  #funny  #funnyfails #spiderman  #policechase  #caughtoncamera  #viralvideo  #wildescape #parkourfail. #realspiderman #crazychase   #epicfail  #shockingmoment  #unexpecte #love #viral #shorts #video  #trending #dailymotion #youtube #film #rap#stayhome #free #facebook #netflix #twitter  #ttwitch #follow #explore #photooftheday #fitness #mexico #russia #style #uae #beautiful #trending #nature #a #spain #viral #bhfyp #japan #freedom #us #england #china #explorepage #s #life #travelphotography #newyorkcity #beauty #colombia #unitedkingdom #business #maga #wooglobe #heartsome #coldplungechallenge #icebath #frozenlake #winterdaredevil #icywaterchallenge #fearlessmoments #frozenwaterdive #extremecoldplunge #coldwatertherapy #bravechallenge #yolochallenge #underice #daringadventure

Transcript

00:00I'm going to take you through a glute and hamstring focused leg day. It's simple but very effective

00:06and it has been the workout that has got people asking for the doctor's details and BBL accusations

00:12so it seems as though I'm doing something right. So first I did the bar bar romanian deadlift to

00:17activate my glutes and hamstrings well so by the time I got to the hip thrusts my glutes hate to

00:22see me coming. This exercise focuses on the glute max and hamstrings with the glutes working the

00:27hardest as you extend your hips at the top. I did four sets eight to ten reps. Next I'm going into

00:32the bar bar hip thrusts the level of tension on the glutes when this exercise is insane. I did four

00:38sets of eight to ten reps. Going to the single leg glute dominant leg press working on the glute max

00:44when you place your foot higher on the platform and drive through your heel I did three sets of 12 reps.

00:50Going into the hyper extensions working the glute max and upper part of the glute I did three sets of 12

00:55reps. The last exercise is the abduction machine targeting the glute medius and glute minimus.

01:02This is what is going to give you your glutes a more rounded look.

01:06Controlling the movement and using a full range of motion I did four sets of 12 reps.

Category

Transcript

Recommended