Name: Playbook - Alex Rice - GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:03.790Z
Duration: 45 min
Description: 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

This is seriously the best glute workout. My thighs and claves are very muscular and this is the best workout Ive found that targets only my glutes and boy does it burn! 🔥 rdl’s into hip thrusts has me dead💀

Berenise

Yahaira

Kaeleigh

Destiny

Claire

Have a place where I can log/track my working weight.

Edith

Alyssa

So good! Wasn’t feeling well before the routine, but moving my body always make me feel better. Took me more time but was worth it

Ana Wong

This one was so good!! Definitely a favorite! 😍

Belle

ashley

Cathy

Let’s Hit Glutes!

1. 12, 10, 8, 6 Barbell Stationary Lunge (increase the weight for each set, as you go down in reps)

2. 8 Barbell RDL

3. 10 (each) Barbell B-Stance Thrust

4. 8 (each) Controlled Step Ups

5. 12 DB Sumo Squat Pulses

- Stand in a split staggered stance, bar across your upper back
- Tip your chest forward slightly
- Lower your back knee 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 Stationary Lunge (Leaned Forward)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell RDL

- Start with a B-stance (toe to heel, feet staggered)
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell B-Stance Hip Thrust

- Hold onto a rack for support, opposite hand holding a dumbbell
- Lean forward slightly in front of a flat bench or other raised platform
- Keep your eyes facing forward and a slight bend in your knees
- Lift one knee and step onto the platform with your foot
- Once your foot is firmly planted on the platform, use your heel and mid foot to lift your body up bringing your opposite foot up as well
- Pause briefly, then carefully lower yourself returning to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Controlled Step Ups (Leaned Forward)

-Stand with your feet wider than shoulder width, toes slightly pointed out
-While keeping a slight hinge at your hips, hold  a dumbbell at the base and squat
-From the bottom of the squat, come up 1/2 way, go back down, and repeat

Dumbbell Squat Pulse

GLUTE WORKOUT

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

Viv Murphy

💛Stephanie💛

Ellie

DB GLUTE WORKOUT

ANDREINA

Isela

Sarah

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 🙌🏼❤️‍🔥

GLUTE TRI-SET FINISHER

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

GLUTE WORKOUT

Community

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