Dutchさんのインスタグラム写真 - (DutchInstagram)「My biggest struggle is getting my glutes back post surgery, but hey one day at a time!🚀 giving myself patience is the best I can give myself atm☺️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save this workout for your next legday! ⠀⠀⠀⠀⠀⠀⠀⠀ 🦋 Pause squats / 3 sets x 10 reps. 𝙣𝙤𝙩𝙚: I usually keep a 2 second pause at the bottom. The little weights under my ankles help me get deeper without putting a big load on my lower back. Also! First set is always a warm up workout weight okay🙌🏽. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💙 Glute focused hyper extensions / 4 sets x 15 reps. 𝙣𝙤𝙩𝙚: Round your shoulders forward, instead of a normal hyper extension you want the full focus on your glutes! Also don’t over extend🙌🏽. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🦋 Legpress / 3 sets x 10 reps. 𝙣𝙤𝙩𝙚: I put a towel in my back due to a back surgery. But it definitely helps me to get more range of motion and not feel it in my lower back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💙 Smith machine steps ups / 4 sets x 10. 𝙣𝙤𝙩𝙚: Try to really lift it with the leg that’s up on the bench! It’s an absolute k!ller and will make you shake on the spot🤣. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you like these workouts, you can find full home or gym based programs in the @mybestshapeapp. Brand new workouts will be added before summer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀」4月18日 1時32分