Name: Playbook - Caitie June - GLUTE FOCUSED LEG DAY🍑🍑🍑
Uploaded: 2024-03-19T15:14:25.754Z
Duration: 50 min
Description: GLUTE FOCUSED LEG DAY🍑🍑🍑

Heavy glute focused leg day- barbells and dumbbells needed! You can also swap all barbell movements for dumbbells if you want.

Back squats
Hip thrusts
Single leg RDLs
RDLs
cable kickbacks

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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
- keep one foot planted backwards for support for the working leg 
- repeat rep amount on opposite leg

Barbell b stance RDL

- 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

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Get into position and place the bottom of your foot on the handle
-point toes outward
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

GLUTE FOCUSED LEG DAY🍑🍑🍑

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