Name: Playbook - Alex Rice - GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:03.957Z
Duration: 45 min
Description: GLUTE WORKOUT

ANDREINA

Isela

Sarah

Workout is fine, but the app is not set up well and a little finicky. Also, no modifications?

Shadi

It’s time for a glute burner!

1. 12, 10, 8, 6 ~increase the weight on each set, as you go down in reps) Barbell Hip Thrust

SUPERSET
2. 6 (each) Barbell Reverse Lunge into 12 DB or KB swings

SUPERSET
3. 8 (each) Bulgarian Split Squat into 10 DB Sumo Squat

4. Failure (each) Cable Glute Kickbacks

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- 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

Barbell Hip Thrust

Barbell Reverse Lunge right into Dumbbell or Kettlebell Swings

- Start with the barbell on your upper back
- Step back with one foot and lower down until both legs are bent to 90 degrees
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

Barbell Reverse Lunge

- Start with dumbbell/kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell/kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell/kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell/kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell or Kettlebell Swings

Superset

Bulgarian Split Squats right into Dumbbell Swings

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench or circular pad to increase the range of motion
- Lean forward slightly
- Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat (Leaned Forward)

- 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

- Attach the cable to your ankle
- Get into a forward leaning position, holding the cable machine for support 
- Push back and up with your foot, extending your leg back and upward
- Lower your leg back down to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

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

Taylor

Kelsey

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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