Name: Playbook - Baylee Pinon - W1/D3 Glutes
Uploaded: 2024-03-29T15:08:22.386Z
Duration: 45 min
Description: W1/D3 Glutes

- 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. Begin by standing on a box with one foot off
2. Keep shin vertical and a slight bend at the waist to hold onto the machine or pole in front of you
3. Slowly lower foot down
4. Tap your toe and press through your front foot to lift back up.
5. You want ZERO weight in the foot as it barely touches the ground.
6. Do not add weight if its hard enough

Cable Single leg step downs

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. Holding a dumbbell in each hand, take a shoulder width stance with your toes pointed straight ahead. Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line or just behind the heel of your working foot. 
2. Lift the heel of your non-working foot off the ground so that you’re balancing on the ball of this foot, with most of the weight placed on the working foot.
3. Pin your shoulders back and together as if trying to hold a pencil between them. 
4. Keeping the dumbbells/barbell as close to your working leg as possible throughout the lift

5. Keeping a soft bend in the knees, lower the dumbbells/barbell by pushing your hips back as far as they will go. Remember to keep your weight shifted onto the working leg.

Once your hips cannot go back any further (this is usually when the dumbbells/barbell reach between just below the knee and mid shin), reverse the movement by pushing your hips forward, maintaining your foot position throughout. Try not to push your hips too far forward as this will place unnecessary stress on your lower back!

B STANCE RDL

- 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

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