Name: Playbook - Adam Braud - Glutes, Quads, and Arms
Uploaded: 2024-12-02T21:10:28.517Z
Duration: 75 min
Description: Glutes, Quads, and Arms

Support your upper back on a bench and place the barbell across your hips.

With both knees bent to 90 degrees, lower your glutes to the floor and press back up to the starting position.

Keep your chin tucked throughout the entire movement.

Barbell Hip Thrusts

Position yourself on your hands and knees with a band just above your knees.

Keep your knee in a bent position with your hips squared.

Kick your leg back and up toward the ceiling while engaging your glutes. 

Return to starting position.

Complete desired reps then repeat on the opposite side.

Banded Donkey Kicks (reps are per leg)

Hip Thurst & Donkey kicks

Do a set of walking lunges. Get as close to failure as you can while keeping your form solid and under control. Immediately do band hip abduction, then rest.

Focus on controlled steps. Work to keep the pressure on the front leg as much as possible. You want your knee to be at 90° with each step.

Reps are per leg

Db Walking Lunges

Work to use your glutes to control each rep. You will want to go fast but resist that urge. Slow and controlled reps.

Seated band Hip Abduction

Walking Lunges and Abductions

Begin with a bar underhand grip in your hands.

Curl bar up towards your chin or forehead. 

Get a big squeeze at the top. The closer you get to your forehead the better. 

Lower down until arms are extended.

Cable Bicep Curls

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

Watch the video. This looks like a lot of work but it will go quickly. Do a set of hip bridges then immediately do a set of hip abductions in the up position. Rest 10 to 15 seconds, then do a set of nine then eight and so on down to one.

Glutes, Quads, and Arms

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