Name: Playbook - Alex Rice - GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:04.103Z
Duration: 60 min
Description: GLUTE WORKOUT

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

Yarilys Escobar

GLUTE DAY!! You can also replace the barbell exercises for dumbbells!

4 sets | 12, 10, 8, 6 (each side) *increase weight each set* barbell reverse lunges

3 sets | 8-10 barbell RDL

SUPERSET
3 sets | 8 (each) controlled step ups into 12 dumbbell sumo squats

3 sets | 15 heels elevated glute bridge

- 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

- 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

SUPERSET

8 controlled step ups into 12 dumbbell sumo squats

- 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 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

SUPERSET

- Lie face up on the floor, with your knees bent and feet elevated 
- Place and hold a single dumbbell across your hips
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold the bridged position for a couple of seconds before easing back down

Dumbbell Heels Elevated Glute Bridge

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 🙌🏼❤️‍🔥

GLUTE WORKOUT

Community

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