Name: Playbook - Elisabeth Vang - W1/D5 Glute Focused
Uploaded: 2022-11-21T02:10:47.323Z
Duration: 45 min
Description: W1/D5 Glute Focused

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Place your upper back on a bench, and barbell/dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Hip thrust

- Put one foot on the wall
- Lower slowly on same side as dumbbell (standing leg)
- Hinge at the hips, don’t squat 
- Return to starting position keeping a slight bend in the knee
- Repeat for each side

Single leg RDL

W1/D5 Glute Focused

W1/D1 Leg Day

W1/D2 Push Day

W1/D3 Pull Day

W1/D4 Full Body

W2/D1 Leg Day

W2/D2 Push Day

W2/D3 Pull Day

W2/D4 Full Body

W2/D5 Glute Focused

W3/D1 Lower body

W3/D2 Push day

W3/D3 Pull day

W3/D4 Full body circuit

W3/D5 Glutes

W4/D1 Lower body

W4/D2 Pull day

W4/D2 Push day

W4/D4 Full body circuit

W4/D5 Glutes

W1/D5 Glute Focused

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