Name: Playbook - Body By KB - W3/D5 Glutes
Uploaded: 2023-04-16T19:29:12.121Z
Duration: 45 min
Description: W3/D5 Glutes

This is a hypertrophy based program - you will see that the rep schemes are 15,12,10,8 for SOME exercises
-you should be increasing the weight each set 
-treat the first two sets of 15 and 12 reps as warm up sets - slightly challenging weights (RPE 7) 
-treat the set of 10 as a working set - challenging (RPE 8) 
-treat the set of 8 as a failure set - super challenging (RPE 9-10)

-Back against the bench, bar over lap
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Kas Glute Bridge

Attach the ankle strap to the cable 
Stand upright with the non working legs knee slightly bent 
Angle the working legs foot about thirty degrees outward 
Brace your core and kick straight back, pausing at the top for one second 
Repeat

Glute Medius Kickback

Cable Hip Abduction

Upper Glute Superset

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups

W3/D5 Glutes

Laura

W1/D1 Lower Body

W1/D2 Pull (Back, Biceps)

Claire

W1/D3 Shoulders and Triceps

That was super hard, loved it. Need more support with the glutes kickbacks. One of the videos didn’t work and on the glute bridge there was no direction for reps or sets.

W3/D5 Glutes

More workouts from Body By KB