Name: Playbook - Chandler Nicoll - Glutes🍑
Uploaded: 2024-03-11T02:26:45.274Z
Duration: 60 min
Description: Glutes🍑

This is a glute heavy workout perfect for your next workout! 

If you need to sub for home just grab some dumbbells and a resistance band

Standing hip rotations

Body Weight Squats

90/90s

Warm Up

Pause after every rep for 2-3 seconds y the top 

Pause for a 10 second hold at the end of set

Pause Kas Glute Bridge

Push your hips back focusing on glutes to do work 
Three counts down, 1 count up

Tempo Smith Good Mornings

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

Do both on the same leg first then repeat on the other leg

Focusing on upper glute 
Point foot away 
Slight hinge at hip 
Control movement

Glute Medius Kickback

- Begin standing on an elevated surface 
- 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

Deficit curtsy lunge

Kickback SS Curtsy Lunge

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Glutes🍑

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

Glutes🍑

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