Name: Playbook - Brogan Morris - Week 3- day 5 - glutes
Uploaded: 2023-12-26T21:09:45.998Z
Duration: 45 min
Description: Week 3- day 5 - glutes

In and outs

Dumbbell deadlifts

Banded fire hydrants

Box jumps

Booty circuit work

Shoulders on the bench. Barbell across hips. Drive through your heels and push hips to the top. Squeeze your glutes.

Barbell hip thrust

Stand in front of the bar. Send the hips back and down. Keep the spine straight

Smith machine Sumo squat

Attach the ankle strap to the cable. Put the cable all the way at the bottom. Stand sideways to the cable. Step out and squat down. Keep it slow as you return to center.

Cable step out squats

Banded kickbacks

Circuit 2

Hold dumbbells by your side. Weight in the stable foot. Keep the legs somewhat close together to help with balance.

Dumbbell curtsy lunge

Strap around ankle. Keep your foot flexed. Kick straight back. Be sure to keep your back flat. Reps are per leg.

Glute cable kickback

Stand up straight. Attach the ankle strap to your cable. Put the cable all the way at the bottom. Stand sideways and hold onto the bar. Keep your foot flexed as you laterally move the leg away from your body and slowly controlled back towards center. Reps are per side

Cable abduction

Attach ankle strap to cable. Put cable at the bottom. Keep your foot flexed as your bring it to your body. Reps are per side

Cable adduction

Week 3- day 5 - glutes

Day 1: Booty burn

Day 2: Back and Biceps

Loves having new variations of shoulders!

Rachel

Stephanie

Day 3- shoulders

Day 4- Chest/Triceps

Day 5- quads

This workout absolutely killed my glutes in the best way. My fav by far!

Week 3- day 5 - glutes

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