Name: Playbook - Baylee Pinon - GLUTE PUMP
Uploaded: 2024-03-29T15:08:22.316Z
Duration: 55 min
Description: GLUTE PUMP

- Attach an ankle strap to a cable machine, then loop it around ankle
- Squeeze your glute to activate the muscle, then lift leg attached to the machine back behind body with control.
- Pause at the top of the movement, then lower back to the starting position slow and with control
- Complete desired reps then repeat on the opposite side

Cable Kickbacks

- Approach the bar so that it is centered over your feet (toes pointed out and feet wide)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Sumo Deadlifts

1. Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
2. Lower weight until you lightly tap the floor.
3. Drive your hips forward and use your hamstrings to power back to standing

Barbell straight leg deadlift

1. Bend your knees bringing the feet flat on the floor hip width apart. Toes pointed slightly out. Knees on top of ankles.
2. Pad is on the hips think weight load over glutes.
3. Lift your hips up towards the ceiling squeezing glutes *slight pause at the top
4. Lower down towards the ground.
5. Think about keeping an apple tucked under the chin throughout the entire movement. 
6. If you feel itinerary your quads scoot your feet farther away from you.

Hip thrusts

1. Adjust cable pulley to the lowest setting with. single handle grip attachment. 
2. Place a box or step that you can step off without having to place all the weight in the foot that hits the ground.
3. If you stand on left leg, hold the machine with left arm and handle in right arm.
4. Slowly bend the left leg, taking the right foot back & down towards the ground allowing just the tip of your big toe to hit the floor.
5. Drive back up through the leg that's on the box.
6. Repeat on the same leg for desired # of reps then switch

Cable Step Ups

GLUTE PUMP

Stacie

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

GLUTE PUMP

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