Name: Playbook - Alex Rice - Glute Workout
Uploaded: 2024-03-29T18:23:04.061Z
Duration: 60 min
Description: Glute Workout

Misty

- Stand in a wide toed out stance
- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- 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

SUPERSET

3 sets | 10 dumbbell RDLs into 8 (each) stationary lunges

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the 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

Dumbbell RDL

- Stand in a split staggered stance
- Keep your chest up and hold dumbbells at your sides
- 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

Dumbbell Stationary Lunge

SUPERSET

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

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

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

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

More workouts from Alex Rice