Name: Playbook - Ashley Thomas - Glutes
Uploaded: 2024-01-19T23:30:04.032Z
Duration: 60 min
Description: Glutes

Position the dumbbell underneath or just in front of the pad on the ground, then get into the machine. With your feet turned out and your back rounded, lower into the bottom position, grip the dumbbell with both hands, and pull it to the center of your chest. Keep the dumbbell vertical and position it underneath your chin. To perform the movement, drive your hips forcefully into the pad and squeeze your glutes. Keeping your back rounded, hold the contraction for a slight pause as you reach full hip extension.

Dumbbell 45 Degree Hyperextension

Place a glute band just above the knees and lay flat on your back on a mat. 
Place a DB over your legs and let it rest where your hips bend with each head of the DB on each leg. 
Bend your knees 90 degrees, so they point up to the ceiling.
Keep your feet flat on the floor.
Place your hands around the ends of the DB. 
Use your heels to push your hips upward while you hold the weight. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. Your core should be engaged as well. 
Hold this upward position for a few seconds, then slowly release back to the floor.
Move your body slowly in and out of this position for up to 10 reps, depending on your strength, stamina, and the weight.
Repeat the exercise for 2 to 3 sets during your workout, with the same number of reps. Rest at least 1 or 2 minutes between sets.

DB Knee Banded Glute Bridge

Set up in front of the bench or place a plyometric box in front of you. The front edge of the box should be where your feet would normally rest on the ground. You can also use a glute builder machine if your gym has one. 

You can place the arches of your feet on the edge of the bench, or both heels on top of the bench with your toes raised. Your hips and knees should be roughly 90 degrees. Position your feet together along your center line, then lift one leg by pulling your knee toward your chest. You can keep your leg bent or straighten it—whichever you prefer. To execute the movement, drive your elbows into the bench, push through the center of your foot or heel, and elevate your hips. Squeeze your glute as you reach the top position and pause for one second. Lower into the bottom position with control, pausing for one second in the start position.

Knee banded Skorcher Single leg Hip Thrust

Position a glute band above your knees and sit on a bench. Assume a medium to wide stance so that your knees are in slight valgus (cave inward) in the start position. Drive you knees outward into the band. Strive to reach full hip abduction range of motion with each rep. You can roll onto the edges of your feet to get a little more range of motion.

Each set consists of: 30 leaning back, 30 reps upright, 30 reps leaning forward

Knee-Banded Seated Hip Abduction (30-3 ways)

3 rounds: no rest till one full round is complete. Then rest 90sec.-2min.

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps (feet on BOSU)

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Glutes

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