Name: Playbook - Alex Rice - GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:04.011Z
Duration: 45 min
Description: GLUTE WORKOUT

Let’s hit glutes!!

4 sets | SUPERSET
10 Landmine RDL
10 Landmine Sumo Squat

3 sets | SUPERSET
8 (each) Bulgarian split squat
12 DB Frog Hip Thrust

3 sets | 15 Cable Kickbacks

2 sets | *DROPSET
Instructions:
Pick a heavy weight - go to failure
Pick a medium weight - go to failure
Pick a light weight - go to failure
= 1 set

3 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

Landmine RDL and Landmine Sumo Squat

SUPERSET

8 (each) Bulgarian split squat into
12 DB Frog Hip Thrust

- 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)

- 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

SUPERSET

- 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

- Stand in a wide toed out stance 
- Hold the cable rope attachment 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

Cable Sumo Squat

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

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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