Name: Playbook - Alex Rice - GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:03.973Z
Duration: 45 min
Description: GLUTE WORKOUT

Kelsey

It’s a glute burner!

6 exercises
Superset
1. 10 Landmine RDL into 10 Landmine Sumo Squats

Superset
2. 8 (each) Dumbbell Reverse Lunge into 15 Dumbbell Hip Thrust

Superset
3. 12 (each) Clam Shells into Failure Reverse Hypers

4 ROUNDS

10 Landmine RDLs right into 10 Landmine Sumo Squats

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Holding the end of the landmine bar forward off the body, feet wide and toed out
- Sit your hips back and down as you lower into a squat
- Reach parallel and push through your heels to stand up

Landmine Sumo Squat

Superset

3 ROUNDS

8 (each) Reverse Lunge right into 15 Dumbbell Hip Thrust

- 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 Reverse Lunge

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- 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 Hip Thrust

3 ROUNDS

12 (each) Clam Shells right into -failure- Reverse Hypers

- 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

- Begin in a prone position with your legs off the bench, knees bent to 90 degrees
- Lift your legs up until your knees are even with your back, engage your glutes
- Lower your legs with control
- Keeping your back in a neutral position through the moment

Reverse Hyper

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

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

Viv Murphy

💛Stephanie💛

Ellie

DB GLUTE WORKOUT

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.

GLUTE WORKOUT

Community

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