Name: Playbook - Allegra Paris - 30 Minute Glutes
Uploaded: 2023-08-11T11:45:12.175Z
Duration: 30 min
Description: 30 Minute Glutes

Rivka

Natascia Luciani

30 minute glute-focused strength training to grow and shape that peach!

- High knees 10 per side
- Butt kicks 10 per side
- Squats 10 
- Pushups 10

Warm up

- Use a set of 10-15lb dumbbells
- Start with feet slightly wider than hip width apart with the weights in your hands (you can also rack the weights up high)
- Step to one side and lower down until knee is 90 degrees
- Keep your opposite leg straight and your chest up

Lateral lunges

- Use a set of 15-30lb dumbbells
- Hinge at the hip to come down
- Keep a neutral spine with shoulders pulled back
- Reach shin height and pull back up

Romanian deadlifts

- Start with your feet wider shoulder width apart
- Press your hips back and lower down until knees are 90 degrees
- Jump up and immediately lower back down into a squat

Squat jumps

- Start with your feet wide/toes slightly turned out and the weight in front of your chest
- Press your hips back and lower down

Goblet sumo squats

Circuit 1

- Start on your hands and knees 
- Circle your leg and kickback before returning to starting position

Hip circle kickbacks

- Use a 25-35lb dumbbell
- Start with feet wider than shoulder width apart, keeping the weight in front of your chest
- Press your hips back and lower down, quickly pulse
- Press through your heels and return to standing

Single pulse goblet squats

- Keep your hips squared
- With a slight bend at the knee raise your leg
- Focus on engaging your glute

Bent-knee kickbacks

- Use a set of 15-25lb dumbbells
- Start with feet wider than shoulder width apart
- Press your hips back and lower down by bending at the waist
- Keeping weights close to your body
- Stand back up and repeat

Wide RDL’s

- Use a 35-60lb dumbbell
- Press your hips back and lower down until your knees are at 90 degrees
- Holding the weight in between your legs
- Weight in your heels, chest up!

Low squat pulses

Circuit 2

- Lean over your knee
- Focus on breathing

Half pigeon pose

- Sit on your heels with your knees wide
- Lean forward

Child’s pose

- Start seated on the floor
- Bring your leg over your knee
- Focus on the stretch

Abductor stretch

- Lean over your leg
- Focus on breathing

Hamstring/adductor stretch

- Cross your leg over your body
- Focus on breathing

Glute stretch

Stretch

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Wow! That was hard and satisfying all at the same time 😅💪🏼🍑 Super effective 🧡

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