Name: Playbook - Alex Rice - GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:03.990Z
Duration: 45 min
Description: GLUTE WORKOUT

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

GLUTE BURNER

1. 12, 10, 8, 6 Hip thrust w/ pulse (increase the weight as you go down in reps)

2. 8 (each) Barbell Deficit Lunge

3. CIRCUIT
10 Kickstand RDL
12 DB Sumo Squat
12 DB or KB Swings

- 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 half way down then back up to the top
- Lower your hips slowly all the way down

Barbell Hip Thrust w/ Pulse

- Stand in a split staggered stance, front foot elevated onto a weight plate
- Keep your chest up and bar positioned across the upper back
- 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 Deficit Lunge

4 ROUNDS
10 (each) Kickstand RDL
12 DB Sumo Squats
12 DB or KB Swings

- Start in a kickstand position (feet staggered)
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells toward the floor
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Kickstand 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

- 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

CIRCUIT

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!

GLUTE WORKOUT

Community

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