Name: Playbook - Brynley Joyner - Lower Body (Glutes Focused) 60 min.
Uploaded: 2024-03-01T12:58:25.044Z
Duration: 60 min
Description: Lower Body (Glutes Focused) 60 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Caroline

This one is killler!!🔥 you’ll be using a barbell, and either dumbbells or kettlebells!

- 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

- 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

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or leave your back foot toe on the floor for balance
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

(12 reps per side)

DB Single leg RDL

- Holding a single dumbbell either in front of your Chest or resting on your shoulders  
- Step back and across in to a curtsy lunge
- Step back to the starting position

(10 reps per leg alternating)

DB goblet curtsy lunge

- Start with your back foot on top of an elevated surface & hold a dumbbell or kettlebell in the hand of your supporting leg!
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides (12 reps per side)

Bulgarian split squat

Stair Master Walk

Stair Master Side Steps

Lower Body (Glutes Focused) 60 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Lower Body (Glutes Focused) 60 min.

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