Name: Playbook - Brynley Joyner - Glutes workout
Uploaded: 2024-03-01T12:58:25.207Z
Duration: 65 min
Description: Glutes workout

Audri Collier

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- 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

-Keep a slight bend at the front knee
- keep the dumbbell in the same hand as the supporting foot
- Come straight down until your reach shin height 
- Pull back up

10 per side

Dumbbell bulgarian split squat

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell sumo deadlift/squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes, pulse at the top
- Lower back to starting position

Glute bridge pulses

-reverse lunge with your right leg, then step onto the box with that leg and drive your left knee up in the air with a jump!

10 per leg !

Reverse lunge box knee drive

Circuit

- Hang from a bar
- Tuck your knees up in a controlled manner (alternating)
- Do not swing back and forth
- Focus on activating your core

10 per side

Hanging alternating knee tuck

-pick any piece of cardio equipment and go hard for 15 minutes!

Cardio finisher

Glutes workout

Lower body

Much needed flute pump today 💥🔥🍑

Alexandra

Kate

I didn't have a box and couldn't find an easy substitute in the workout

Kayla

Booty day🍑🍑🍑

Lower body - home

that last RDL&BSS combo was the end of me ! So good 🔥

Angi

Vanessa

Marie

Dumbbell & Bench Legs

Terri

Savannah Hartman

Cable legs & booty

Couldn’t finish it all but I tried my best considering I’m just starting to get into the working out rhythm. I’m dead 🍑🔥

Adriana

Meredith

Lower Body: Glute focused CRAZY BURN!🔥

Gisele Rigo

It was just not enough rest for me but it was a really good burn

Scarlett

BRYN this program is getting me so healthy and confident 🤟🏻🤍🥰💕🥺 thank you

Emma

Hamstrings & Glutes / 60 min

Savannh

Valerie 

This was tough but so good with heavy weight🔥

Kyrsten

Full LEGS! (Quads, Hammies & Glutes!)

Megan

Elena Mendoza

wow… i feel AMAZING right now. pain in the moment but worth it after 🫶🏼

Kelly

Glutes & Hammies Day

Soooo tiring… but an amazing workout:))

Rhiannon

Catherine

Julianna

Lower Body (Glutes & Hamstrings)

Lower Body (Glutes)

Lower body (glutes focused🔥)

Samantha

Quads Focused Leg day!

Lower Body

Somi

It was more than perfect! Killed the gym today, thanks :)))

Legs & glutes  - home

Legs & core - home

Traveling and only had dumbbells and kettlebells today and this was perfection! Kicked my booty!

Glutes workout

Community

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