Name: Playbook - Brooke Bohning - W1/D1 Glutes
Uploaded: 2024-05-02T03:33:52.740Z
Duration: 60 min
Description: W1/D1 Glutes

Karina

Momineh

Could feel the burn for the first time on glute day!

Rina

It was good but I didn’t really feel the hype extension in my glutes. I don’t know what I was doing wrong

Bethany

Angela

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.


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HOW TO ⤸
1️⃣ position your mid back on a soft box or bench and pelvis under the barbell
2️⃣ bring your legs up and bend the knees
3️⃣ drive through the heels of the feet to bring the glutes up
4️⃣ keep your core engaged and chin tucked always looking forward 

🔗 barbell pad: https://amzn.to/3Yio2aS

ALTERNATIVES ⤸
▫️ dumbbell hip thrusts
▫️ glute drive machine

Barbell Hip Thrust

HOW TO ⤸
1️⃣ set up the barbell on your shoulder blades (lower than your neck)
2️⃣ feet shoulder width apart
3️⃣ brace your core
4️⃣ send your hips back and allow your knees to naturally bend as if you were sitting back in a chair
5️⃣ keep your chest up

ALTERNATIVES ⤸
▫️ any equipment: dumbbells, preloaded barbell, smith machine, landmine, hack squat

Barbell Squat

HOW TO ⤸
1️⃣ start with feet hip width apart and dumbbells slightly at your sides
2️⃣ brace your core
3️⃣ roll your shoulders back to maintain a neutral spine
4️⃣ send your hips back (slight bend in the knee)
5️⃣ drive through the glutes to bring you back upright 

ALTERNATIVES ⤸
▫️ you can use any type of equipment: landmine, barbell, preloaded barbell, smith machine, dumbbells, kettlebells

Dumbbell RDL

HOW TO ⤸
1️⃣ make sure the pad of the machine is at the crease of your hips
2️⃣ slightly round your upper back
3️⃣ lower your upper body by engaging the glutes
4️⃣ bring yourself back to starting point and squeeze your glutes at the top of the movement


ALTERNATIVES ⤸
▫️ floor glute bridge

Glute Bias Hyperextensions

HOW TO ⤸
1️⃣ attach an ankle cable strap to your ankle
2️⃣ slightly hinge at the hips
3️⃣ kick your leg slowly out to the side / back


ALTERNATIVES ⤸

Glute Medius Kickback

W1/D1 Glutes

It was a fire arm workout, my arms were forsure shaking at the end🥵

Haley

Mackenzie Hill

W1/D2 Upper Body

Katie

W1/D3 Upper Body

Challenging but could immediately see the muscle swelling, which is encouraging!

Julia

W1/D4 Full Lower Body

My glutes were on fire with the workout 🥵

W2/D1 Glutes

W2/D2 Upper Body

W2/D3 Upper Body

My legs are shaking after this workout love it!

Alix

W2/D4 Full Lower Body

W3/D1 Glutes

W3/D2 Upper Body

W3/D3 Upper Body

W3/D4 Full Lower Body

W4/D1 Glutes

W4/D2 Upper Body

W4/D3 Upper Body

W4/D4 Full Lower Body

W5/D1 Glutes

My arms are going to be noodles tomorrow after that upper body workout 🔥

W1/D1 Glutes

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