Name: Playbook - Danny Saltos - Glutes (60 Min)
Uploaded: 2024-01-15T05:56:21.204Z
Duration: 60 min
Description: Glutes (60 Min)

Anette Solveig Grasmo

Jasmin

Was short! Finished in 30 min, maybe next time I should use heavier weights 😅

Wendy

Alejandra

Bojana

Halah K

Erida

Indira

This is a glute focused gym workout.  Take a look at the workout the day before you plan to do it so that you can ask questions ahead of time and I can reply with any modifications that are needed.

I am adding stretching to my workout library very soon. 
Please make sure to stretch at the end of all your workouts.

These are movements that prime your body for the movements ahead.

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Begin on all four

Hands below your shoulders and knees below your hips. 

Extend your right arm and left leg to create a straight line. 

Pause for a 2 count. 

Repeat on the opposite side.

Bird Dog

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Glute Movement Prep

This ex exercise requires a low bench. 
Start by sitting on the floor. 
Roll the barbell onto your thighs (upper thigh/below hip crease). 
The edge of the bench should be placed at mid back 
Slightly lift the bar off the ground using your hips.  
Feet flat directly below your knees and press your hips towards the sky. 
Chin tucked (not too tight) at all
Times.

Barbell hip thrust

Start with your feet wide and toes turned out.  

With an overhand Narrow grip on the bar, lift the bar off the floor. 

Hinge at the hips, slight bend at the knees, and lower the bar to about mid shin height.

Barbell sumo deadlift

Standing on a bumper plate (2-3 inches) * you can also use a book or any elevated surface as long as it is stable. 

Perform a reverse lunge with the barbell racked on your upper back.  

Reps are counted as a total for example if the exercise calls for 20 reps that equates to 10 reps per leg

Barbell Deficit Reverse Lunge

This is a high volume couplet focuses on high rep counts

Reps are per leg. For example if the exercise calls for 15 reps that equates to 15 reps per leg

Body weight reactive step ups are fast but controlled. 

Make sure to have a foot firmly placed on the bench or box and push through your heel.

Reactive Bench Step Ups

Place a weight on your hips while laying on your back. (dumbbell, sandbag, kettlebell, etc) 

With your knee bent, hands on weight, and shoulders down, press through your heels and raise your hips up. 

Make sure to squeeze in your glutes

Weighted Glute Bridge

High volume round

Glutes (60 Min)

Khrystyna

Clara

Samia

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Hunter

Love the use of the cable machine to mix it up!

Sarah

David

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LISSA Macchiavello

Thank you Danny I felt this in my body. The last bite of cardio did it for me 🔥☄️☄️.

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Insane ❤️‍🔥❤️‍🔥❤️‍🔥

Glutes (60 Min)

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