Name: Playbook - Alex Rice - DB GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:04.021Z
Duration: 45 min
Description: DB GLUTE WORKOUT

Kelsey

DB GLUTE BURNER!

1. SUPERSET
10 (each) assisted single leg RDL into 12 DB sumo squats

2. 8 (each) deficit reverse lunge

3. SUPERSET
15 frog stance hip thrust into 10 goblet squat

4. 12 (each) clam shells

8 (each) assisted single leg RDL into 12 DB sumo squats

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Assisted Single leg RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Bend your knees and lower your hips towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes, drive up to the starting position

Dumbbell Sumo Squat

SUPERSET

- Begin by standing with both feet elevated on a weight plate
- Keep your chest up and hold dumbbells at your sides
- Step back and lower your knee down until both legs are bent to 90 degrees
- Drive through your front foot, bringing the back leg forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Deficit Reverse Lunge

15 DB frog stance hip thrust into 10 Goblet Squats

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground in frog stance (soles together, resting on the outer edge of the feet)
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Drive your hips up lifting the dumbbell 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Dumbbell Frog Stance Hip Thrust

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet wide and toed out
- Engage your core and keep your back straight
- Bend your knees and lower your hips towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes, drive up to the starting position

Dumbbell Sumo Goblet Squat

- Start in a bent knee side plank, with the hips  and knees bent
- Lift your bottom hip off the ground, extending your hips to flat by engaging your glutes
- With the body in a a straight body line, lift the top knee while keeping the feet together
- Pausing in the top position before you slowly lower the top knee down, bend the hips, and lower to starting position
- Complete desired reps then repeat on the opposite side

Clam Shells

DB GLUTE WORKOUT

Misty

Jessica Hernandez

I kept clicking the X out button thinking it was the timer 😂 I love the update tho! Being able to log weight and reps in the app is amazing and so helpful!

Michelle

GLUTE WORKOUT

First workout done, exactly the platform I was looking for. Thank you 😀

Viv Murphy

💛Stephanie💛

Ellie

ANDREINA

Isela

Sarah

Taylor

Loved this one!! Perfect hump day werkout

Awesome workout! My legs were shaky by the 4th exercise. Thank you!!

Mayra Gamino

Adding the fourth set to everything was the killer for me 💀

Angela

My ass was shaking at the end of that one 🔥🔥

Alisha Harvey

If this workout doesn’t help my booty grow 😂😂😂

Aurelia

DB GLUTE FINISHER

Glute Workout

Perfect way to end Leg day 🙌🏼❤️‍🔥

Yahaira

GLUTE TRI-SET FINISHER

Increased the weight and it made such a huge difference. My favorite workout.

DB GLUTE WORKOUT

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