Rachel Murphy

Michelle

Challenging and still fun. Not over complicated.

Holly

This workout killed me! I made the crab walk and kickbacks a superset to speed things up ☠️

Rhiannon

Aley

Best glute work I’ve done, EVER 🍑🔥

Alexus

Katie DeVore

Jess

My glutes are on FIREEEEE after that hip thrust superset! 🤩🍑🔥

Kenna

Miranda

Lovina

Killer !! No other way to describe it ! 🔥🔥🔥

Yareli

I have never experienced a collection of workouts grouped together that have targeted my glutes so effectively!! To feel the burn and sorness in my glutes only and not just in my legs let's me know it's truly working! 💪🏻

Kaley Green

Kate

this workout was hard and really painful for my glutes, but really love it 🔥

Mariana Rico

April

Good workout I can definitely see the pump 🍑

Jannette

Emma

For the super set, you will want to complete a set of hip thrusts and move directly into a set of KAS glute bridges then rest. Repeat for required rounds.

For hip thrusts, make sure your knees are directly above your ankles at a right angle, your shoulders are at the same height as your knees and your head stays up. You will want to think about tucking your pelvis towards the ceiling and squeezing your core.

Hip thrusts

Keeping lower back flat, chin tucked, and gaze forward, engage glutes, push through heels, and raise the barbell to the ceiling by extending hips to reach the starting position. Knees should be in line with heels and bent at 90-degree angles and body should form a straight line from shoulders to knees. 

Keeping lower back flat and knees stable, slowly lower hips two to three inches. Then, push through heels and slowly raise the barbell by extending hips, making sure to use glutes rather than back to perform the movement.

Continue lifting hips until body forms a straight line from shoulders to knees to return to the starting position.

KAS glute bridge

Hip thrust + KAS glute bridge superset

For a barbell good morning, you will want to position the barbell like you are doing a back squat. Once you have the barbell on your shoulders, adjust your feet so they are shoulder width apart with your toes pointed out just slightly. Embrace your core and slowly hinge (bend) at the hips. Keep a neutral spine. You will want to stop when you are nearly parallel to the ground or when you can’t hinge anymore. Refrain from dropping below that.

Barbell good mornings

For hyperextensions, you will want to use a roman chair (equipment in video) if possible. Adjust the pad to your hip height. Place your feet on the platform and push your calves against the pad. Place your feet shoulder width apart and turn your feet out slightly. Allow your hips to rest on the pad, tuck in your pelvis and round your back slightly. Grab the weight and lift up using your glutes and hamstrings. 

Top: tucking in your chin can allow you to feel it more in your glutes!

Hyperextensions

For banded crab walks, you will want to squat down slightly, push your knees out and step to the side. Make sure your knees aren’t collapsing in.

Banded crab walks

Cable kickbacks

W2/D3
Wednesday: glutes and hamstring

Mariah Goff

Amazing!! Each workout compliments each other so well!

Madison

Manon

W1/D1 
Monday: Full leg day

Samantha Kae

Used a new machine at our gym, called the glutenator instead of the adduction machine, and it kills!

Brooke

W1/D3
Wednesday: Glutes and hamstrings

Elizabeth

Jordan Matthews

Marisol

W1/D5 
Friday: Full leg day

Nicole

Evelyn

W2/D1
Monday: full leg day

Legs are dead ☠️ I won’t be able to walk tomorrow 😂 upped all the weights

W2/D3 Wednesday: glutes and hamstring

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