Name: Playbook - Ally Yanecek - Glute Control
Uploaded: 2024-01-22T02:28:48.291Z
Duration: 50 min
Description: Glute Control

Activation: Glute bridge hold x 1 min 
Squat pulses x 20

Circuit A: Heavy weights
-RDL x 10

Circuit B: Heavy weights
-Hip thrust x 10

Circuit C: Medium weights (liiiiiittle lighter than what you did in circuits A and B)
-Staggered RDL x 10 each
-Staggered glute bridges x 10 each

Circuit D: Light
-Floating RDL x 10 each
-Single leg glute bridge x 10 each

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each
-  High knees x 20 
-  Butt kicks x 20

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

Lower Body Warm Up

- Squeeze your core, squeeze your glutes
- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing

Romanian Deadlifts (HEAVY)

Can put shoulders on bench/box or floor
You will get a bigger (better) range of motion if you use a bench

- Squeeze glutes TO lift butt off ground

Don’t worry about weight as much as the GLUTE SQUEEZE

Glute Bridge

- Tighten core, tighten glutes

- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)

- Stagger stance, rely more on front leg

- Reach hips back like you’re closing a door with your butt

- Squeeze glutes to return to stand
(Should feel this more in your front leg)

Staggered RDL

Shoulders on bench/box or floor 

- Stagger feet, tighten core

The heel that’s closer to you? That’s the glute that will do the most work

- Squeeze your glutes to lift lips off ground
-Release to lower

Staggered Glute Bridge

C: MEDIUM

- Hold 1 to 2 dumbbells, keep close to your leg throughout the movement to avoid low back pain

- Tighten core, tighten glutes
- Rely on your stance leg 
- Reach hips back
- Float leg

- Squeeze glute of stance leg to return to stand

Floating RDL

Shoulders on bench/box or floor

- Tighten core, cross one leg over the other 

- Dig heel into ground, squeeze that glute to lift yourself off ground

If you’re using a weight, I prefer to put it over the hip of the working leg

Single Leg Glute Bridge

D: LIGHT

Glute Control

Glute Control

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