JAHBRIA WORKOUT PLAN

Glute & Posterior Chain

Her favorites: Hip Thrust · RDL · Bulgarian · Ankle Strap

60

MIN

Warm-Up

8 min: 5 min treadmill walk + 3 min glute activation (clamshells + banded walks)

Cool-Down

8 min: pigeon pose, lying figure-4, hamstring stretch

FAVORITE. Set up with upper back on bench, barbell padded across hips. Drive through heels, squeeze glutes HARD at the top for 1 full second. Keep chin tucked — don't hyperextend your neck. Progress weight every 2 weeks.

FAVORITE. Barbell or dumbbells. Hinge at the hips — NOT a squat. Push your hips BACK, keep the bar dragging close to your legs, flat back. Feel the stretch deep in your hamstrings. Stop when you feel the stretch, not when the bar hits the floor.

FAVORITE — replaces traditional squats. Rear foot on bench, front foot far enough forward that your shin stays vertical. Lower straight DOWN, don't lean forward. This hits your glutes MORE than a regular squat with less knee stress. Only 3 sets — it's intense!

FAVORITE. Attach ankle strap to low cable pulley. Stand close to machine, hold for balance. Kick leg STRAIGHT back — don't swing or rotate your hips. Squeeze the glute at the top. Slow and controlled beats heavy weight here.

Place feet HIGH and WIDE on the platform — this shifts emphasis from quads to glutes and inner thighs. Lower slowly (3 seconds down), press back up without locking knees.

Attach ankle strap, stand sideways to machine. Lift leg OUT to the side — targets the gluteus medius (side of the butt). This gives the rounded, full shape. Keep standing leg slightly bent.

BELLY FAT FOCUS. Lie on back, hands behind head. Bring opposite elbow to opposite knee in a twisting motion. Slow and controlled — feel the obliques and lower abs working. This targets the exact area of belly fat.

Lie on back, legs up at 90°. Use your lower abs to curl your hips OFF the floor — bring knees toward chest. Lower slowly. This is the #1 exercise for lower belly pooch. Do NOT use momentum.