Name: Playbook - Ashley Thomas - Legs & Glutes
Uploaded: 2024-01-19T23:30:03.970Z
Duration: 60 min
Description: Legs & Glutes

Support upper back on a 12’-16’ step or bench sitting in front of the step. Roll the barbell so it’s across your hips with the pad just above the pubic bone. Hold the bar with both hands, just outside your hips. 
With both knees bent in front of you lift your hips to table top with shins 90 degrees, locking your arms out straight to keep the bar stable and over hips. Pause and squeeze the glutes hard at the top. 
Controlling the weight, lower your glutes to the floor and press back up to starting.
Pelvic floor and abdominal muscles should be engaged at the top of the move.

Knee Banded Barbell hip thrusts

Place a bench in front of the cable column, position the cable to the lowest setting, and—depending on the strap you are using—hook it either around your ankle or the heel/arch of your foot. If your leg is bent, kick it straight back as you extend your knee. If your leg is straight, slowly swing it back until you reach full hip extension. (You might feel your hamstrings working more with this variation.) With both variations, squeeze your glute as you reach full hip extension.

Kneeling Bench Cable Glute Kickback

Position the bottoms of your shoulder blades along the front of a secured bench, roll the barbell over your hips, and assume a narrow hip thrust stance. Next, straighten one leg, placing your heel just in front of your other foot and keeping the toes of the extended leg in the air. The key is to use your extended leg only for balance and stability. Your rear foot (the one that is closer to your body) should produce around 70 percent of the force, while your extended leg produces about 30 percent of the force when you extend your hips. To execute the movement, drive through the heel of the foot that is closer to your body and raise your hips into the barbell. Realize that your extended leg is there only to provide balance and stability. In other words, don’t actively push your extended leg into the floor as you extend your hips.

B-Stance Barbell Hip Thrust

- 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

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

Position a glute band above your knees, lie on your back, and flex your hips and knees at a 90-degree angles. Drive you knees out forcefully into the band, pausing at your end range or when you reach maximum tension in the band.

Legs & Glutes

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