Name: Playbook - Christina Shepherd - Glute Focused Lower Body
Uploaded: 2025-10-25T17:25:07.413Z
Duration: 30 min
Description: Glute Focused Lower Body

the single leg lift/thrusts are still crazy challenging for me! But I just keep at it and hope for gains 📈

Angela

This routine is perfect for a quick but effective home workout.

Workout 
Single leg hip thrusts 4x12
Dumbbell RDL 4x10-12
Standing hip Abduction 4x15

*Pick a weight that is challenging that you can complete with proper form. 
*Increase the reps as needed if your weight is lighter and does not feel challenging. 
*The last several reps of every set should feel challenging.

Workout talk through

- Place your upper back on the bench
- Engage your core and Push through your heel raising your hips. 
- Pause at the top before lowering back down. 
-You should feel this in your glutes. 

If you feel it in the back of your thigh, try moving your foot closer towards you. 
If you feel it in the front of your thigh try moving you foot further away from you.

Dumbbell Single leg hip thrust

- Start with bar (or dumbbells) in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings and glutes. 
- Drive your hips forward and use your glutes  to power back to standing.

Dumbbell Romanian deadlifts

-Stand on one leg with dumbbell resting on side of opposite thigh. 
-Abduct both hips keeping both knees straight. 
-Lower back down crossing moving leg behind your standing leg for added range of motion. 
-Repeat for reps.

Dumbbell Standing hip abduction

Glute Focused Lower Body

Intro

Make It Challenging

Sets & Reps

Importance of Protein

I found the videos showing how to do it. My friend and I are doing your program 30 minute workouts.

Theresa

Love that it’s only 30 minutes! Great workout!

Walesia

Holy hell those prone hip and has me shaking

Kelly

Lower Body

Bear plan is hard! But figure  can hold it and work my way up

Kristen

Sarah

Upper body + core

Never takes me as long as you say unless it’s upper body 🤷🏻‍♀️

Love it.  Perfect short effective workout!

Jenna

Lower body

Rest Day

quick and easy 💪🏼 next time will definitely up the weight

Inez

Back Day

Arden

So tough. I upped my weights and really pushed hard. What I love about doing this a second time is seeing that I can use heavier weights than the first time through!!!

AmyK

quick but challenging 😅 loved it and really focused on my form this time

This was good. Did three rounds in 20 before adding biceps and core

Kimberly

Upper Body

great full body and core combo - that squat with DB raises 🔥

Jody

Full Body/Core

hard!! had to do body weight but it’s okay. form>>>everything

Love the seated to stand exercise on one leg!

Pretty sure I won’t be able to walk tomorrow after this one 😂

Lauren

OH press with march is harder than it looks !!

Upper Body & Core

a few very effective moves for shaky legs 😊

Glutes

Second time through - increased some of the weight from last time and added a fourth set. Feels great!

Back & Core-(with a band)

doing it as a circuit was soo good and challenging 😅😛

great combo of moves, very helpful instructions

Alexandra

Full Body

I LOVE CORE WORK (sorry for shouting lol)

Super intense. Clearly I need to do this routine more often.

It's one of the best workouts , probably tomorrow I won't be able to walk 🤯🎯💐

always look forward to the full body days ! 💙

Glutes -home or gym

I actually did this in 35 minutes without warm up and swapped the bridges for Kas bridges and banged it out💪🏼

Those v-sit lateral raises were tough- I need to do those more frequently!!

Glute Focused Lower Body

Community

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