Name: Playbook - Aubri & Liv - 4/25: LOWER BODY GLUTE FOCUS GYM
Uploaded: 2024-04-28T18:08:34.613Z
Duration: 60 min
Description: 4/25: LOWER BODY GLUTE FOCUS GYM

Alicia Lasater

Booty is burnin’ 🔥 Such a good one to start off the week!

Alyssa

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout. We enjoy treadmill walking for the full 5 minutes and increase time if desired. You could do any type of cardio here for the 5+ minutes. Stair master, light jog, rebounding, rowing, etc.

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
* 10 reps per side

Lateral Band Walk

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

hip thrusts

- Start with your feet close together
- Slightly hopping, you will drop down into a wide squat pushing your knees out 
- Hop back up to starting position

pop squats

- Place band just above knees                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Warm Up + Activation

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

2 exercises. 3 rounds.

SINGLE LEG RDL: Push you hips back like you’re shutting a car door with your butt. Slow down & focus on slow & controlled reps. Go moderate to heavy with your weight here. Most of your weight should be on the leg on the floor, the leg on the bench is to help with balance. 

GOBLET SQUAT PULSE: move slow & controlled here. Focus on your glutes. Keep your knees pushed out.

- With one leg on the floor, and one leg bent at the knee, resting on a bench, come down keeping a neutral spine, lowering the dumbbell. 
- Keep a slight bend at the knee
- Come down to shin height and pull back up
* 10 reps each side

Weighted single leg RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up but only come up half way
- Lower back down to low squat position
- Push through your heels to come up all the way to starting position

Dumbbell goblet squat with pulse

SUPERSET 1

2 Exercises. 3 Rounds.

GOBLET WALKING LUNGES: You will feel these in the glutes if you're doing them correctly! Maintain a slight forward lean in the torso. Use the power of that front leg to drive you to stand up! Slow down on the way down. Control the movement.

BOX SQUAT: Moderate to heavy weight here. Really focus on good form. Keep that back straight. Lower down until you hit the bench

- Begin with dumbbell at chest height in a goblet hold. 
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

*10 each leg

Dumbbell front rack walking lunges

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

SUPERSET 2

2 exercises. 3 rounds.

BARBELL HIP THRUSTS: moderate to heavy weight here. Really focus on your form. Engage those glutes & hold for 2 seconds at top of thrust. SQUEEZE. 

LATERAL STEP UPS: move slow & controlled here. Step Ups are incredible for the GLUTES when done correctly! Start with a box that you can maintain proper form. Start low, and work your way up. You will feel these in the glutes if you're doing them correctly! Maintain a slight forward lean in the torso. Think about keeping that back leg straight. This will help you avoid pushing off the back leg! Use the power of that front leg to drive you to stand up! Slow down on the way down. Control the movement. Do all reps on one leg before switching to the other leg.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

* 8 reps each side

Lateral Step-Ups

SUPERSET 3

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

You’re burnout will look like this:

10 frog pumps immediately to 10 glute bridges immediately to 20 frog pumps immediately to 20 glute bridges immediately to 30 frog pumps immediately to 30 glute bridges. No rest in between.

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

BURNOUT (optional)

4/25: LOWER BODY GLUTE FOCUS GYM

The core/HIIT circuit at the end had too much going on, so it was really hard to transition quickly and remember what the next exercise was… other than that, great workout!!

4/25: LOWER BODY GLUTE FOCUS GYM

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