Name: Playbook - Blair Epstein - Quick & Effective Glute Burn
Uploaded: 2024-01-06T13:34:05.235Z
Duration: 40 min
Description: Quick & Effective Glute Burn

4 exercises! You need DBs and a bench or you can use a couch. 

Stay true to the rest times and focus on mind muscle connection through the whole workout (thinking about the muscle you are working).

- Start a few inches away from the box with a dumbbell in each hand (or in one hand to focus more on the muscle and balance)
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring the second foot back down VERY slowly
- repeat all reps on one side then switch 
- Focus on using your entire working glute to pull yourself up and lower yourself down, working on mind muscle connection the whole time

Dumbbell box step ups

- Set up so that one heel is directly under the knee making a 90 degree angle (this will be the working leg)
- the other leg is further out, being used as a kickstand but all of your weight should be on the working side (other side) 
- Keep the DB on the working leg and slowly lower down, keeping your back in line and chin tucked
- Explode up and pause for 2 seconds at the top squeezing the working glute
- perform all reps on one side then switch the DB and complete reps on other side

B Stance DB Hip Thrust- With Pause

- In the same position as the hip thrust, keep both your ankles directly under your knees
- with the DB on your lap, lower yourself slightly - the range of motion should be SMALL (half of the hip thrust) to only work the glutes 
- explode up and pause at the top for 1-2 seconds

KAS DB glute bridge with pause

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells slightly past your knees, press hips back while keeping a slightly bent knee
- think of closing a door with your glutes and just hinging at the hips 
- Stand back up using your glutes to pull you in, stopping before knees are locked and send hips right back for the next rep

Dumbbell deadlifts

Quick & Effective Glute Burn

QUADS

BODY WEIGHT Lower Body HIIT

No Equipment HIIT Leg BURNER!

Lower Body!!!

Lower Body Gym Workout

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

Quick & Effective Glute Burn

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