Name: Playbook - Brittany Hoskins - Glutes wk1 Friday
Uploaded: 2023-12-20T15:58:55.022Z
Duration: 60 min
Description: Glutes wk1 Friday

Shanna

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement, and lateral side to to side
- Switch sides and repeat

Leg Swings

Hip Opener

Walking Scoops

- Position a band around your legs just below your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Band kickback

Leg Warmup

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

*can use barbell, smith machine, or any hip thrust machine you prefer*

*reps go down, weight goes up… when reps go back up, weight goes down*

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts (pyramid)

*can be done on a normal leg press too*

-place foot at about shoulder widt, higher up on the machine for glute focused (lower for quad focused)

-release safety and go down, keeping butt on the seat the entire time, then back up

Single leg press

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

10 weighted sumo squats directly followed by 10 bodyweight sumo squats

- Stand in a shoulder width wide stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

DB Sumo Squat -> Bodyweight Squat

Glutes wk1 Friday

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