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View Full Version : Malika & Rachel: glutes/hams videos



Malika
03-05-2009, 07:55 AM
Here a video of me & Rachel doing glutes last weekend, to give you an idea of the exercises I usually do...

We finished off with these exercises after blasting hams!:D

YQd1kfHDcdw

These are only the basic ones, minimum weight & reps...


I'll post more later...

Gaoshang Xiongshou
03-05-2009, 08:19 AM
Looks brutal :D That makes it all the more fun!

GirlyMuscle
03-05-2009, 10:18 AM
How many reps and sets do you do of this training? How many days a week?

Suzanne
03-05-2009, 10:22 AM
:eek: my ass would be on fire!!!!!!

Malika
03-05-2009, 10:33 AM
How many reps and sets do you do of this training? How many days a week?

We did 4 exercises in a row(leg should not touch the floor), 20-30 reps each exercises, than moved to the other leg.

You can do them every 2 days(I do them 6 days/eek pre-contest): glute muscles can take a lot of stress!:D


You can start by doing 1 exercise at a time, changing leg each time, untill you can do all the exercises on each side with no rest...

& don't be afraid to use very heavy ankle weigh: the heavier the better!

GirlyMuscle
03-05-2009, 10:44 AM
Thanks Malika. NABBA girls always have great glutes. Now I know why!

miss figure
03-05-2009, 11:28 AM
:eek: my ass would be on fire!!!!!!

it was:p

xx

Suzanne
03-10-2009, 02:57 PM
Holy Shit! I just did this with 10lb ankle weight and did 10 reps per movement no rest and did it twice per leg OUCH!!!

i got the coolest ankle wt it is 20lbs!! but has 20 1lbs wts so can make it whatever you want it to be!

Malika
03-11-2009, 06:04 AM
Holy Shit! I just did this with 10lb ankle weight and did 10 reps per movement no rest and did it twice per leg OUCH!!!

i got the coolest ankle wt it is 20lbs!! but has 20 1lbs wts so can make it whatever you want it to be!


Nice one!

Keep at it & soon you'll be able to use both ankle weights on 1 leg!;)


Next time, try this:

IiH4Chx8f-Q

lil mama
03-22-2009, 06:21 PM
:cool: I love doing those,with a slight variation on dl, once I'm up I bring the weights to side of glutes and squeeze for added resistance then bring wts. back to front and back down we go....woo-hoo Malika great vid:D



Nice one!

Keep at it & soon you'll be able to use both ankle weights on 1 leg!;)


Next time, try this:

IiH4Chx8f-Q