Name: Playbook - Flourish Fit - Wk 4 | Day 3 | Glute Focus
Uploaded: 2024-04-24T20:26:57.082Z
Duration: 50 min
Description: Wk 4 | Day 3 | Glute Focus

Chelsea

Nicole

Jasmin

Mickaela

Follow these movements to help activate your muscles before you begin the workout. After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Complete for 60 seconds total 

Form tips:
- move slowly each way 
- take 1-3 deep breaths before switching sides each time 
- focus on ringing out your spine and getting the full twist by turning your neck the opposite direction of the leg that is dropped over

Star Stretch

Form tips: 
- heels and toes planted hip width apart 
- chin tucked, ribs locked down and core is tight 
- drive up pushing through your heels 
- at the top of the bridge, drive knees out using your outer glutes 
- return back down slowly keeping the tension in your glutes the entire time 

*if you feel it too much in your quads your feet might be too close to you
*if you feel it too much in your hamstrings your feet might be too far away from you 

❌ don’t arch your back as you drive up 
❌ don’t let your knees cave in at the top 

✅ do keep your ribs tucked to avoid placing the load on your spine

Glute Bridge to Abduction

Activation & Mobility

Advanced: barbell or dumbbell
Beginner: dumbbell or bodyweight 

Form tips: 
• shoulder blades on bench/box
• chin tucked 
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground 
• feet should be right below knees at the top of the thrust (if they are too far forward you’ll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower 
• abs locked in and ribs locked down to protect your spine 

***squeeze your glutes at the top for 3-4 seconds and lower with control 

❌ don’t arch your back at the top 
❌ don’t let your knees cave in 

✅ do go through the full range of motion (using a weight you can do so with) 
✅ do keep your core tight the entire time to protect your spine

Hip Thrust w/ Holds

Advanced: barbell or dumbbell
Beginner: dumbbell or bodyweight 

• Movement starts at the top of the bridge 
• Only lower halfway - keeping tension in your glutes 
• This is a very slow and controlled movement (not as explosive as a hip thrust and shorter range of motion to isolate the glutes) 

Form tips: 
• shoulder blades on bench/box
• chin tucked 
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground 
• feet should be right below knees at the top of the thrust (if they are too far forward you’ll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower 
• abs locked in and ribs locked down to protect your spine 

❌ don’t arch your back or flare your ribs at the top (stay tucked)

Kas Glute Bridge

Superset

*Assisted step up vs regular step up: the goal of an assisted step up is to help you focus more on control and muscle activation by loosely holding onto something for balance. A regular step up is more balanced between challenging strength and stability. You should be able to feel greater activation in your glutes during an assisted step up throughout the entire movement. You should also be able to maintain more control and move slower throughout the entire movement. 

Complete reps on both sides 

Advanced: weighted 
Beginner: bodyweight or modification 

Form tips: 
• knees and toes pointed forward 
• lock in everything from your hips up - shoulders back, neutral spine, abs tight 
• heel planted and toes gripping on the platform 
• drive hips back and slightly lean more forward than a regular step up 
• loosely hold on to a surface or wall for stability 
• drive up through the leg that is up 
• keep tension in your glutes the entire time 
• lower slowly 

❌ don’t use your back leg or foot to push off 
❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do think about pushing the box away from you using your leg that is up 
✅ do keep tension in your glutes as you drive up and lower slowly with control

Assisted Glute Biased Step Up

Glute Biased: drive hips back and at the same time allow your knees to bend to target your glutes 

Form Tips: 
• Toes and knees pointing forward, hip width apart
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving your hips back as you allow your knees to bend 
• Keep your feet planted, toes gripping the floor and driving through your heels 

❌ don’t round or arch your back 
❌ don’t keep lowering any further once your hips stop moving back or your back will take on the load 

✅ do think about using your glutes
✅ do slow down so you don’t use your back to lift the weight

Glute Biased RDL

After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Gym: cable machine 
Home: long band 

Form tips: 
• slightly hinge at your hips
• lock in your core & hips 
• keep your spine in a neutral position 
• begin with knee bent 
• drive through your heel as you kick back 
• leg will straighten as you kick back 
• flex your glute at the top of the kick and return with control 

❌ don’t arch your back as you kick
❌ don’t swing your leg back too fast 

✅ do keep everything from your hips up locked in 
✅ do focus on driving through your glutes

Standing Glute Kick-Back

If you do not have a band, perform with body weight or dumbbell 

Form Tips:
• knees hip width apart 
• shoulders back, abs tight, neutral spine 
• drive hips back towards feet 
• pause for a second at the bottom keeping the tension in your glutes 
• use your glutes to drive your hips forward through the band 

❌ don’t round or arch your back 

✅ do focus on the movement through your hips
✅ do keep tension in your glutes the entire time

Banded Kneeling Squat

Wk 4 | Day 3 | Glute Focus

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