Name: Playbook - Charity Witt - Power Glutes 🍑
Uploaded: 2022-09-19T18:28:25.957Z
Duration: 60 min
Description: Power Glutes 🍑

3 years Hiatus from the gym and this just relit something in me

Nick

Fantastic!! Butt was feeling tight!!🔥🔥 thank you!!

Will

Good range of exercises. Enjoyed switching up ranges could feel more activation.

Catherine Hannigan

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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

Squat full range of motion, then pause on your way 1/4th up, then back down again. That is 1 rep.

1 1/4 Squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels pushing your hips up and squeeze your glutes
- Lower your glutes back down toward the floor

Barbell hip thrusts

Maintain tension and do not come down all the way during thrust. Hold pause at top.

Tempo 1/2 Barbell Hip Thrusts

Wrap a medium strength band around a rack or bench. Step into band and place against hips. Step forward up to your loaded barbell until there is no slack against the bands. Begin your set.

RDL with bands against hips for resistance

Drive hips down while contracting hamstrings into a curl.

Lying Hamstring Curl

Use hamstrings to control body to lower into full plank and curl back up.

Glute Hamstring Raise

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird dog

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Power Glutes 🍑

Toughest quad workout around! Highly recommend!

Cari

Quad Isolation-Favs

Roger Moreno

Leg Day 
*hamstring isolation* for the busy body

Would love an alternative ab exercise in the event the gym doesn’t have an ab wheel available

Cardio+Core

Great focused workout that can be done at home with minimal equipment.

Angela

This is HARD. I took me an hour and 10 minutes to complete mostly because I don't train core often and I have a prosthetic right leg. Some of the leg exercises were tough on my right leg. If I didn't have a prosthetic leg. Then, I would have completed this in 30 minutes. Yeah, it's tough training with a prosthetic leg.
However, I did complete it and I know YOU can too 💪😁

Power Glutes 🍑

Community

More workouts from Charity Witt