Name: Playbook - Alyssa Wright - Legs - Glute Focused
Uploaded: 2023-03-19T12:26:45.956Z
Duration: 45 min
Description: Legs - Glute Focused

Jessica

Full glute focused workout!


To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

The Warm-up:
5-10 minutes on the stair master or bike (Moderate pace)
Leg swings (left leg/ right leg) 10-20
Jump Squats 2 x 10
Seated Abductions 2 x 20
Glute bridge 2 x 20

Let’s crush it!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

Superset

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Normal straight leg kick backs
Angled kick backs
Cable abductions 

3 rounds 10 each back to back!

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
- Angled kick backs

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

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Melissa

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

Killlerrr! That last tri set killed me. Soooo good 🔥

Amelia Casper

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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

Legs - Glute Focused

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