Name: Playbook - Ashley Thomas - W5/D1 Legs & Glutes
Uploaded: 2023-12-09T17:55:07.184Z
Duration: 70 min
Description: W5/D1 Legs & Glutes

To perform the constant-tension barbell
glute bridge, position a glute band above
your knees, sit on the ground with your legs
straight, and then either roll the barbell over
your legs or have a spotter place the bar over
your hips. Make sure the bar pad is centered
on the bar and that the bar is centered on your
hips. From there, form a wide grip on the bar,
spacing your hands far enough apart that there
is a slight bend in your elbows. Once you have
your grip, slide your feet back and assume your glute bridge stance with feet straight or slightly turned out. Keeping the barbell positioned over your hips, drive your heels into the ground and thrust your hips into the bar. As you raise your hips, use your arms to stabilize on the barbell to keep it in place and drive your knees outward into the band. Squeeze your glutes as you reach full hip extension but don’t pause; instead keep constant tension throughout the entire set by performing smooth, uninterrupted reps.

Knee Banded Barbell Glute Bridge

Stand on a small step or 45lb. Bumper plate. Keep your chest up and hold two dumbbells at your sides or 1 heavy dumbbell. 
Step back and bring your knee down until both legs are at 90 degrees with a slight lean forward in the upper body. 
Press through the heel of the front leg and come up to standing on the step/plate keeping all weight on standing leg and squeeze the glute at the top. Repeat all reps on one leg before switching to the other leg.

Elevated Dumbbell reverse lunge

Set up on a bench/box with your lower abdomen aligned over the edge. With your torso flat against the pad, grip the outsides of the bench or handles of the reverse hyper and position the bottoms or insides of your feet together. Squeeze your glutes and raise your legs, keeping the heels of your feet together the entire time. Momentarily pause in the top position and control the descent.

Reverse frog hypers

Begin in the side-lying position on your elbow with your hips and knees bent. Pushing through your grounded knee, raise your body upward. Abduct both hips at the same time while driving the hips forward. Aim to achieve maximum hip separation at the top of the movement. As you descend, sink back into your bottom hip.

Banded Side Lying Hip raise

Place a resistance band above your knees and position your feet together underneath your hips. Next, hinge forward, sit your hips back and hold onto something stable. Shift the majority of your weight onto one leg, drive your non-loaded leg back at a 45-degree angle toward the outside of your body.

Knee Banded 45 Degree Lateral Step

- 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

W5/D1 Legs & Glutes

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