Name: Playbook - Alyssa Wright - Glute Focused Lower Body
Uploaded: 2023-03-19T12:26:45.984Z
Duration: 45 min
Description: Glute Focused Lower Body

Jumping into a leg day focusing on glute focused movements!

Box Squats 
Seated good mornings 
Reverse lunges 
Kettle bell swings 
Glute bridge 
Landmine RDLS


Crush this lift!

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- In a seated position with neutral spine lower chest towards knees

Seated good mornings

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

- 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

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you will literally be fighting for your breathe at the end of this 🔥🔥

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So perfect, especially if I’m on a time crunch in the morning! This is also a killer warm-up for my weighted glute routine

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