Name: Playbook - Brittany Hoskins - Glutes
Uploaded: 2024-03-28T15:54:38.406Z
Duration: 60 min
Description: Glutes

Michaela

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

Elevated Dumbbell goblet sumo squat

**12 per leg**

- Start with your back foot elevated 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split lunge

** 12 per leg, 20 total **
- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Place your upper back on a bench, and a dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

*12 per leg*

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire hydrants

Lying Abductor

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Glutes

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