12 Min Booty + Hamstring Burn — ADVANCED Reformer Pilates (Any Home Machine)
Автор: Carly Battezzato
Загружено: 2025-11-21
Просмотров: 76
Lift, tone, and strengthen your glutes + hamstrings in this 12-minute reformer Pilates workout using medium to heavy springs. This quick lower-body sequence builds deep strength through glute bridges, hamstring curls, fire hydrants, outer thigh work, and heavy squats — no spring changes needed.
🔥 What we target:
• Glute max + glute med (shape + lift)
• Hamstrings (back of legs + stability)
• Outer hips / abductors (pelvic support + tone)
• Glute med/min for hip alignment + knee tracking
🕒 Workout Breakdown:
• Glute bridge hamstring press/curl
• Kneeling fire hydrant series
• Outer thigh sculpt
• Heavy squats on medium–heavy springs
💡 Why it works:
This lower-body flow combines press-based glute activation, hamstring tension, and abductors for hip stability. The medium–heavy spring load builds strength while keeping the movement controlled and joint-friendly.
Perfect for any home reformer and all levels.
#reformerpilates #HomeReformerWorkout #BootyWorkout #PilatesHamstrings #GluteWorkout #PilatesLowerBody #AtHomePilates #CarlyBattezzato
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