Name: Playbook - Brooke Bohning - Glutes
Uploaded: 2024-05-01T22:32:03.757Z
Duration: 60 min
Description: Glutes

1. place your feet wider than shoulder width apart
2. toes pointed slightly outward
3. hold a dumbbell in between your legs
4. send your hips back and keep knees slightly outward

DB sumo squat

HOW TO ⤸
✅ lay on your back with legs bent
✅ drive through the heels of the feet
✅ thrust your hips up squeezing your glutes
✅ keep your core engaged
✅ don’t overarch your lower back

DB glute bridge

HOW TO ⤸
✅straighten one leg & bend the working leg
✅ place one dumbbell on the bent leg
✅ thrust your hips up, squeezing your glutes

DB single leg glute bridge

1. start with feet hip width apart
2. slight bend in the knees, roll the shoulders back and brace your core
3. lower the dumbbells down to mid shin by hinging at your hips
4. maintain a neutral spine (flat back)
5. tuck your chin, wherever your chest looks, so does your chin
6. drive through the glutes to bring your body upright

DB RDL

1. start with one dumbbell on the same side as your working leg
2. your other leg is bent and slightly behind / outward to help stabilize your stance
3. hinge at the hips, focusing on the working leg
4. keep a slight bend in the knee, bringing the dumbbell down to mid shin
5. drive through the working leg to bring your body back up right.

perform all reps on one side before moving on to the next side

DB bstance RDL

1. start with your feet hip width apart and dumbbells at your sides
2. bring one leg back into a reverse lunge
3. take your back leg and bring it behind and to the side of the working leg (curtsy)
4. and back up to starting position
5. repeat on both sides

DB reverse + curtsy lunge

Glutes

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Definitely underestimated this workout and it was a great burn!🔥💪🏽

Laurena

My arms are dead exactly what I needed for a day I couldn’t make it to the gym for my upper body day 💪🏼

Glutes

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