Name: Playbook - Baylee Pinon - Advanced Leg Day - Glute Focused
Uploaded: 2024-03-29T15:08:22.308Z
Duration: 50 min
Description: Advanced Leg Day - Glute Focused

- Position a band around your legs just above your knees
- With your knees slightly bent, take desired steps forward then reverse the steps back to the start (# of reps is how many steps I want you to take one direction, then repeat backwards)
- Keep your hips down and toes pointed forward
-Keep the knees/legs apart as you step forward

Crab Walks Forward & Reverse

- Stand tall, holding the barbell in front of your body
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell RDL

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Squats

1. Sit on the floor with your back up against the bench. Roll the barbell over your hips until the barbell rests in the crease of your hips.
3. With your upper back on the bench, lift your hips slightly off of the ground. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 
4. To begin the upward movement, squeeze your glutes and push your feet into the ground until you achieve full hip extension. Your core should be engaged to keep your ribs down and your pelvis should be slightly tucked at the top. Your shins should be vertical.
5. Pause for 2–3 seconds at the top.
6. To begin the downward movement, hinge from your hips to return to the starting position. Allow your chest to follow your hips. Gaze forward while keeping your chin tucked.
7. The weights should never touch the floor, and you will push back up.

Barbell Glute Bridge

- Start with the barbell on your upper back
- Step back with one foot and lower down until both knees are bent to 90 degrees
- Extend both legs, driving through your front legs heel to return to starting position
- Complete desired reps then repeat on the opposite side

Barbell Reverse Lunges

- Hold a dumbbell in one hand and use the other for support
-  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
- Lower the dumbbell toward the floor and lift back up engaging your glute and hamstring
- Complete desired reps then repeat on the opposite side

Braced DB Good Morning

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB Sumo Squat

Advanced Leg Day - Glute Focused

Stacie

Loved this workout! Would love to see more of a workout plan like in the challenges. I really liked that split

Advanced Leg Day - Glute Focused

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