Name: Playbook - Blair Epstein - 30 Min Gym Glute Burn
Uploaded: 2024-01-06T13:34:05.203Z
Duration: 30 min
Description: 30 Min Gym Glute Burn

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

Judy

30-35 minute gym workout after stretching! Always make sure we are doing dynamic stretches before we workout. 

This is a quick lower body burn. Your legs will be feeling it. Make sure we are only taking 45 seconds rest between sets and 1-2 minutes between exercises.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, keeping heels directly under your knees  
- Lower your glutes and press back up, squeezing flutes the entire time
- Make sure there is no arch in your back

Barbell Hip Thrusts

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Can have a slight forward lean to keep the emphasis in the glutes, or stand tall for quads
- Try and keep your knee in line with the ankle

Dumbbell Bulgarian Split Squat

30 Min Gym Glute Burn

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