Name: Playbook - Dora Antal - W3/D4 Glute attack 🔥💣
Uploaded: 2023-12-30T18:51:24.161Z
Duration: 65 min
Description: W3/D4 Glute attack 🔥💣

Today we are going to make those glutes work really really hard. 
The main 2 exercises are the Hip thrusts and the Stiff leg deadlifts. 
Start with learning how to perform the exercise perfectly and then slowly increase the weight. 
Glute activation is not easy to get , so you have to focus our attention to the muscle group you are working on. This is crucial.keep the focus on the bodypart what you are training.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
Increase the weight on each side by 5-10 kg in each set to push your limits.
Make sure you feel your glutes and you are able to squeeze. 
If you are not feeling it in your glutes then you need to lower the weight.

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings , just a bit below your knees but not lower than the middle of our shin
- Keep your core tight and Drive your hips forward and use your hamstrings to power back to standing position
- pay attention to your lower back! You shouldn’t feel pain in that area. If you do lower the weight and focus on the feeling in the hamstrings and glutes instead of going super heavy.
- if you can’t feel it in the back of your tights , stand up on a slight elevation (0.5 kg weight plate ) under your toes. This will emphasise the feeling in the right places.

Barbell RDL

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position
If you don’t have the same machine in your gym you can just use a bench and elevate it to 45 degree angle

W3/D4 Glute attack 🔥💣

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