Name: Playbook - Adam Braud - BIKINI SHAPE! | GLUTES, CORE, DELTS
Uploaded: 2024-12-02T21:09:43.696Z
Duration: 75 min
Description: BIKINI SHAPE! | GLUTES, CORE, DELTS

Standing with a dumbbell (db) in one hand.

With your feet in a strong stance, keep your hips stationary and allow the db to slide down your thigh. 

Using your opposite oblique, crunch over to the opposite side. 

Focus on contracting the core as best as you can.

Standing Tea Pot

With a band just below your knees and your back supported or a bench place the bar with pad across your hips. 

Work to find a position that allows your hips to descend as far as possible comfortably.

As you begin to press the hips up, tuck in your chin and press your knees out. 

Descend until your hips touch the ground, then press up and hold at the top for one second. Be sure to squeeze your glutes.

Banded Smith Machine Hip Thrust

Get into position and place the bottom of your foot on the handle.

Leaning forward 90° brace yourself against the cable stack. 

Allow your leg to come forward to stretch the glute. Then, kick back at a slight angle out. 

Be sure to squeeze the glute at the top.

Lower your leg back down.

Complete desired reps. Then, repeat on the opposite side.

Cable Glute Kickback

Hold your arms and legs extended above the floor.

Keep your core engaged and your lower back on the floor.

Point the toes and fingers straight out. 

Try to hold steady.

Hollow Body Hold

Using a single handle on the cable stack, get into position with your feet perpendicular to the stack and a few inches away. 

Grabbing the stack pillar, lean to about 30 degrees to isolate the opposite arm. 

Using as little momentum as possible, raise the far arm straight out and hold for a second. 

Return to the starting point and repeat.

Egyptian Cable Lateral Raise

Lay your chest on an incline bench.
 
Extend and raise your arms in the shape of a “Y” formation (thumbs upward) for the first position.
 
Then bring them down to form a “T” (thumbs down).
 
Next put your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs to point behind you.

Complete for as many reps as given per movement.

Elbows under shoulders and hands out front.

Engage your core and hips. 

Notice my back is slightly rounded. This happens when you focus on flexing your core. 

Do not allow your hips to drop past your chest. This will hurt your low back.

Side Lying Clamshells
Lying on your side and resting on one elbow, bring your knees to about 45°.

Pressing through your obliques, hips, and glutes, rise up separating your thighs like a clamshell. 

Lower back down under control and repeat.

BIKINI SHAPE! | GLUTES, CORE, DELTS

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