Name: Playbook - Baylee Pinon - GLUTES ON FIRE
Uploaded: 2024-03-29T15:08:22.303Z
Duration: 45 min
Description: GLUTES ON FIRE

roberta

If the reps go down every set, that means I want you to ADD weight every set.

- Setup in an leaned forward position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Hip Abduction Lean Over

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Hip Abduction Sitting Up

- 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. Place a loaded barbell parallel to a bench.
2. 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 in contact with the bench, lift your hips slightly off of the ground. The weight on your feet should be evenly distributed along each entire foot. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
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.

Barbell Hip Thrust

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand u
- Bring the other leg up behind you
- Step down with control and repeat
- Complete desired reps then repeat on the opposite side

DB Step Ups

- Stand tall, holding a dumbbell in each hand
- 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 glutes and hamstrings to power back to standing

DB Straight Leg Deadlifts

- 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

- Seated on the floor, place your upper back on the bench
- Raise one leg off the ground
- Push through your grounded heel, raising your hips 
- Pause at full contraction and squeeze your glute
- Lower back down with control
- Complete desired reps then repeat on the opposite side

Single Leg Hip Thrust

GLUTES ON FIRE

Stacie

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

GLUTES ON FIRE

Community

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