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Alpha Muscle Complex glute activation exercises before I get into the Nitty Gritty of the workout And knees I switch up from time to time the first one is abAndoned kneeling hip thrust And for these I just simply tie up a bAnd to pull some sort And place the other end of the bAnd across my pelvic bone I also like to use a forty pound barbell just to increase intensity although you don't need to do that I do recommend it And I also like to squeeze at the top of the movement I do this for anywhere between three to five seconds just to really engage my gluten to get them fired up I will typically do anywhere between to recipes And three sets in total so this next glue activators called these do value abductors And brizzy's I just simply place my loop bAnd above my knees And do the same dr movement that you would on a machine just with a bAnd instead And I do reps of these in total .

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