Name: Playbook - Flourish Fit - Wk 9 | Day 3 | Glute Focus
Uploaded: 2024-04-24T20:26:56.957Z
Duration: 50 min
Description: Wk 9 | Day 3 | Glute Focus

Nicole

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 time/reps on each side 

Form tips: 
• begin with hands below shoulders & knees below hips 
• lock in your core and hips 
• keep your knee in a 90 degree angle 
• drive your knee back -> then to the side -> then down and repeat (you can also go in reverse to change directions) 

❌ don’t arch your back or move your hips as you go through the rotations 

✅ do move with control and focus on opening up your hips

All 4’s Hip Rotations

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

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 reps on both sides before going into the next set or exercise 

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 
• Working leg (this is the side you should be focused on) should be right below knees at the top of the thrust (if it’s too far forward you’ll feel it more in your hamstrings, if it’s too far back you will feel it more in your quads & knees)
• Supporting leg should be slightly forward only acting as a kickstand for balance 
• keep knee 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 and lower with control 


❌ don’t arch your back at the top 

✅ do go through the full range of motion taking your time to find your balance 
✅ do keep your core tight the entire time to protect your spine

B-Stance Hip Thrust

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

Advanced: barbell or dumbbell
Beginner: dumbbell or bodyweight 

Aim to go heavier with 6 reps 

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 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

*Glute Biases step up vs regular step up: the goal of a glute biased step up is to place more of the load on the glutes with a greater hinge at the hips as well as adding more control and better muscle activation by loosely holding onto something for balance. A regular step up is more balanced between challenging strength and stability as well as recruiting more lower body muscles than just the glutes. 

Complete reps on both sides 

Gym: cable machine 
Home: Resistance band 
If you do not have a cable machine or resistance band you can use a dumbbell 
Beginner: start with no weight if needed 

Form tips: 
• knees and toes pointed forward 
• lock in everything from your hips up - 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 *aim for a greater hinge at the hips than a regular step up 
• loosely hold onto a surface or wall for stability 
• drive up through the leg that is up *focusing on your glutes 
• 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

Cable 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

Gym: cable machine 
Home: long band 

Complete on each side 

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

Wk 9 | Day 3 | Glute Focus

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