Name: Playbook - Brooke Bohning - Grow your Glutes
Uploaded: 2024-05-02T03:33:53.430Z
Duration: 45 min
Description: Grow your Glutes

micah

kirsten

This is a holy grail - staple workout for the glutes focusing on hip extension. Make sure to go a bit heavier with each set, utilize time under tension and always use a spotter if needed!

- 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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Stand in a wide toed out 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Grow your Glutes

Glutes & Hamstrings

Sophie

FULL BODY 💦 IG workout

Killer! Only just getting back into the gym so loved having this plan to go by! Arms are so sore 🥵

Wildberry

shoulders & triceps

glute focused lower body 🍑

glutes & hamstrings

FULL upper body burn 💥

3 exercise glute workout

Viola

quads & calves

I didn’t have some of the equipment so I couldn’t complete but excited for when I do!

back & shoulders

Emily

Quads & Glutes

Back & Shoulders

elizabeth

Shoulders, Triceps & Biceps

Kaylee

Quads & Calves

Shoulders & Arms

Shoulders

Here for the gains. Muscle mommy summer? ☀️💪🏼😎

Letang Wapula

Back & Biceps

Back

emily

This is the first time I’ve actually felt a workout in my back. The explanations are super helpful.

Ashley

Jordine

Chest, Shoulders & Triceps

Clearly I need to work shoulders more often, time to build the boulders 🪨

Maria

Didn’t want to show up. But we got it done 💪🏼

Full Leg Day

Wow I loved it. It’s first time I’ve followed a workout and you made me fall back in love with the gym 😍😍😍😍

Step by step. Day by day. Getting stronger 💪🏼

Quick Push Day

Birthday Back & Biceps!

Opted step ups for stair stepper to end this leg crusher 🥲🫠

Loved it! Still need to try 2 of them exercises xx

Chest, Shoulders, Triceps

We Makin gains on this holiday Monday 🏋🏼‍♀️💪🏼

Legs & Back

Repeating this one because I love it so much 💪🏼

Can’t wait to see my upper body improvement 🙌🏼

Grow your Glutes

Community

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