Name: Playbook - Chelsea Hofer - Glutes : Volume Burn + Glute Med Focus
Uploaded: 2026-06-23T02:25:40.823Z
Duration: 45 min
Description: Glutes : Volume Burn + Glute Med Focus

Jessi

Perfect for volume, burnout, and all the glute med fire. This one’s high-rep, high-activation, and built to shape, lift, and leave you feeling strong (and probably a little sore). Grab a band, stay with the burn (little rest here), and let’s kick our own arse.

- Stand with your feet sightly wider than shoulder-width apart, holding a dumbbell at the chest with both hands underneath the top head of the dumbbell
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

DB Goblet Squat

•	Lie on your back with knees bent, feet flat on the floor, hip-width apart
•	Place a resistance band just above your knees
•	Press through your heels to lift your hips into a glute bridge
•	At the top, push your knees outward (abduction) against the band
•	Return knees to neutral without dropping the hips
•	Lower hips back down with control
•	Repeat for all reps

Banded Glute Bridge Abductions

- Begin standing with your feet about hip-width apart
- Take a long step back with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up and stepping back in to starting position
- Complete desired reps then repeat on the opposite side

Bodyweight Step Back Lunge (12/side)

- Stand with your back against a wall and engage your core to push your lower back against the wall
- Walk your feet forward until you lower enough that your hips and knees are bent to 90 degrees, your thighs parallel to the floor and your back is still completely pressed against the wall
- Hold this position with your core engaged for the desired time

Wall Sit Hold

High Rep Strength Circuit

- add a band around thighs
- bent over + back straight 
- squeeze glute on kick back, hips level

Straight Leg Kickbacks (15/leg)

•	Stand tall with feet hip-width apart, core engaged
•	Step your right leg back and across behind your left (into a curtsy position)
•	Bend both knees to lower into a lunge — front knee stays over the ankle
•	Press through your front heel to stand up
•	At the top, lift your right leg straight out to the side with control (don’t swing)
•	Lower the leg back down and repeat
•	Complete all reps on one side, then switch

Curtsy Lunge to Lateral Leg Lift

- Lay down, bend your knees and plant your feet on bench hip-width apart, a few inches away from your glutes
- Lift one foot of the floor, you can either extend the leg straight or keep it in a bent knee position, whichever feels most comfortable for you
- Drive your hips up until you form a straight line with your body between your shoulders and knee
- Pause at peak contraction, squeezing your glutes, before you lower the hips back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Leg Glute Bridge (foot elevated)

Glute Med & Stability Block

No rest between moves.

Go at your pace, but don’t drop the intensity.

•	Lie on your back with the soles of your feet pressed together, knees bent and falling open like a butterfly stretch (feet close to your glutes).
•	Rest your upper back flat on the floor or slightly elevated on a mat for comfort.
•	Place a dumbbell or plate on your hips and hold it securely with both hands.
•	Drive through the edges of your feet (where your pinky toes touch the floor) to lift your hips up, squeezing your glutes hard at the top.
•	Pause for 1–2 seconds at the top to increase the burn and maximize glute activation.
•	Lower your hips with control and immediately repeat—these are meant to be quick and pumpy, not slow and heavy.
•	Keep your core lightly engaged and avoid using momentum.

DB Frog Pumps

- Hold a single kettlebell with both hands just forward of the body, then position your feet in a wide sumo stance, toes pointed out at a 45° angle
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

KB Sumo Squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Hold raised for time

Glute bridge

- Stand upright, with your feet shoulder-width apart
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel to the floor
- Explosively jump straight up in the air
- When you touch the floor again, immediately squat down and jump again

Jump Squats

Glute Finisher Circuit

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The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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