Name: Playbook - Amanda Edell - Glutes gone WILD 😝🍑🤠💦🙌🏽
Uploaded: 2021-01-18T11:48:40.184Z
Duration: 30 min
Description: Glutes gone WILD 😝🍑🤠💦🙌🏽

Awesome. Thanks! I like this one and the total body workouts that u posted before and outdoor stuff is cool too.

Sadi Sadi

Leg day with a focus on GLUTES! You will need a pair of medium to heavy DB's! This is a density style workout which means you will run through all the movements one set, then repeat sets and reps in its entirety until the 30 minutes is up.

•Stand with your feet hip-width apart and your knees slightly bent. 
•Brace your core throughout the movement. •Without changing the bend in your knees, bend at your hips until your torso is almost parallel to the floor. 
•Allow the weights to ride down your legs. Keep the DB's as close to your body as possible.
•Pause, then shoot your hips forward, squeezing your glutes tightly to return to the starting position.

•Stand holding one or both the DB's by the horns close to your chest. This will be your starting position.
•Squat down between your legs until your hamstrings are on your calves. 
•Keep your chest and head up and your back straight.
•At the bottom position, pause and use your elbows to push your knees out.
•Go back up but only halfway, then drop back down to parallel. 
• Return back to a standing position by squeezing forward though the hips and glutes.

1/4 Sumo DB Front Squat

•Maintain a tall posture and neutral spine
•Breathe-and-brace your core before lifting KB off ground.
• Hold the KB in the same leg that is traveling up behind you in space.
• Try to keep your hips squared. Allow your chest to drop forward as your back foot raises up behind you. 
•Allow the hips to move back and allow the chest to drop forward towards the ground. Keep your head in neutral.
•Keep the KB close to the leg that is stationary to your body.
• Maintain a vertical shin on the foot that is stationary. 
• Squeee back up to a standing position to your hips and your glutes. That's one rep.

SL RDL

•Stand tall with your hands holding the DB's at your side. 
•Take a large and controlled step backward with your left foot. 
•Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.
• Push off (but don't bounce) with the back leg to stand back up and return to your starting position.

Reverse lunges

• Begin by standing with your feet shoulder width apart, hands on hips. 
•Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. 
•Try to sit down with your butt, keeping your back as upright as possible.
•Hold the weight in the opposite arm and reach toward the opposite ankle with it. Keep the weight close to the body.

Lateral lunges

•Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
•Keep the knee aligned with the ankle. Your hips should be shifting back behind you in space. 
•Return to standing, and squeeze forward through the hips and glutes.
.

X-under lunges

•Stand tall with your feet together and your hands at your sides. 
• With one DB in hand, Quickly raise your arms above your head while jumping your feet out to the sides. 
•Immediately reverse the movement to jump back to the standing position.

Weighted cheer jacks

* This is a fast paced plyometrics movement similar to a squat jump. 
• Stand with you feet together. 
• A dumbell should be held down in the middle with both hands, arms fully extended not bent. 
•Allow both feet to drop out at the same time towards the side as the hips move back. 
•Lower the DB toward the ground at the same time the hips move back. 
• Jump up allowing the feet to come back together as you stand up tall. 

That's one rep.

Weighted in/out drops

•Get into a glute bridge position.
•Flatten out lumbar spine.
•Tuck neck into chest.
•Dig elbows into ground and make fists.
•Put bottoms of feet together and scoot heels as close to butt as possible.
•Bridge into the air while maintaining position, repeat for desired # of reps.

Frog pumps

• Lie on the floor with your heels down and toes up. Keep and knees bent. 
• Raise one leg off of the ground, bending your leg and keeping your knee up toward your chest. This will be your starting position. 
• Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. *Make sure you are driving upward using your glutes and not your lower back!

Single leg glute bridge

• Lie face up on the floor, with your knees bent and heels planted on the ground with the toes up. Keep your arms at your side with your palms down.
•Lift your hips off the ground until your knees, hips and shoulders form a straight line. *Make sure you are driving through your glutes and not your lower back! 
• Hold your bridged position for a couple of seconds before easing back down.

That's one rep!

Glutes gone WILD 😝🍑🤠💦🙌🏽

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