Name: Playbook - Arev @endicci - Glutes (hip thrust + isolation)
Uploaded: 2021-12-24T04:17:04.162Z
Duration: 65 min
Description: Glutes (hip thrust + isolation)

Lauren

i just did this with my friend and we both feel the burn

Xitlaly

go to the weight you can push the heaviest for 5! long rests, challenge yourself

- Bring the bar down and thrust forward and upwards through your heels
- Keep chin tucked in the entire time
- Locked out at the top and feel it in your glutes!

Barbell Hip Thrust

Drop weight and go for 20 reps, and then another set of 100. Try to take as little rest as possible to keep the 100 consecutive. Rest when needed but it keep it minimum

- Bring the bar down and thrust forward and upwards through your heels
- Keep chin tucked in the entire time
- Locked out at the top and feel it in your glutes!

- Holding dumbbells at your sides, or the center of your chest like shown
- Use a stable surface, if you can find a hard/flat surface use that instead of a bench
- To put emphasis on the glutes, you want to have a nice forward lean without rounding your back
- Place foot up onto the box and push through your heel to stand up. Don’t use ANY support from the back leg
- Rock forward slightly, shift your weight to that front leg, and push
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups

- Keep a relatively upright torso for this 
- Keep your leg straight while you pull your foot back and out 45 degrees
- Don’t pull back straight like a regular kickback, you want to turn your foot out and to the side

Straight Leg Angled Kickback

If your gym doesn’t have this, use any curl machine but one leg at a time!

- Keep your core tight and avoid using your lower back or swinging
- Keep your hips pressed against the pad
- Pull your ankle up towards the back of your leg with the pad resting right behind your ankle
- Squeeze at the top

SL Standing Hamstring Curl

Glutes (hip thrust + isolation)

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

Glutes (hip thrust + isolation)

Community

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