Name: Playbook - Chelsea Hofer - Heavy Glute Day 🍑
Uploaded: 2026-06-23T02:25:41.101Z
Duration: 30 min
Description: Heavy Glute Day 🍑

Your next glute workout! My goal here is to lift HEAVY while only working through 5 exercises. Aim for 8 reps with your least three feeling breathless.

Modifications included! 😘

*Modify using Dumbbells in hand*

- Stand facing a box or bench with your feet together, grab hold of cable machine 
- Begin the movement by stepping up, putting one foot entirely on top of the box or bench
- Extend through the hip and knee, pushing through the heel of your foot to stand up onto the box or bench as you hold the cable attachment firmly
- Flex the working hip and knee, reversing the movement back down to tap the floor with control
- Complete desired reps then repeat on the opposite side

Step Ups

A superset is a workout technique where two exercises are performed back-to-back with minimal to no rest in between

- Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip, in front of your thighs
- Slowly lower the dumbbells down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbells until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

DB RDL

- Sit on the ground with a bench or box behind you, position the bar above your hips, your knees bent and both feet planted firmly on the ground
- Lean back so your upper back and shoulders are on the bench 
- Drive your back towards the bench, pull your belly tight and keep your back flat, raising the glutes slightly off the floor
- Lock your torso in so that the hips move up and down, almost as if your torso is a lever
- Drive your hips upward, lifting the barbell until your knees are bent to 90°, your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips to starting position with control

Barbell Hip Thrust

Superset

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- 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
- Step back into starting position with your rear foot
- Repeat the lunge with the opposite leg
- Alternating back and forth for desired reps

DB Alt Reverse Lunges

* Modify by using resistance bands and/or ankle weigts*

- Attach an ankle cuff to a low cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in-line with the pulley
- Hold the machine for support, hinged forward at the hips 
- With your core engaged, and knees slightly bent, squeeze your glutes to kick your working leg backwards as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at peak contraction
- Slowly lower your working leg down to the starting position
- Complete desired reps then repeat on the opposite side

Glute Cable Kickbacks

Heavy Glute Day 🍑

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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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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Heavy Glute Day 🍑

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