Name: Playbook - George David III - W5/D1 Glutes
Uploaded: 2023-07-31T20:24:15.174Z
Duration: 60 min
Description: W5/D1 Glutes

- 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 weight each set
- 5th Set lower weight and focus on squeeze

Barbell hip thrusts

- Hold on to something
- Stand on one leg
- Use other leg and kick out laterally

Standing band abduction

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Smith machine bulgarian split squats

-Keep relatively upright torso
- Keep your leg straight while you pull your foot back and out 45 degrees
- Dont pull back straight like a regular kickback, you want to turn your foot out and to the side
- Hold one second at the top

Straight leg angled kickback

W5/D1 Glutes

Angelo

W1/D1 Glutes

W1/D2 Upper body Push/Cardio

W1/D3 Glutes/Hamstring

W1/D4 Upper body pull/Cardio

W1/D5 Lower body

W2/D1 Full Leg Day

W2/D2 Upper Body Push

W2/D3 Glutes/ Hamstrings

W2/D4 Upper Body Pull

W2/D5 Glutes

W3/D1 Full leg day

W3/D2 Upper Body Push

W3/D3 Glutes/Hamstring

W3/D4 Fullbody

W3/D5 Full leg day

W4/D1 Full leg day

W4/D2 Upper Body Push

W4/D3 Glutes/Hamstrings

W4/D4 Upper Body Pull

W4/D5 Full leg day

W5/D2 Back/Shoulders

W5/D3 Hamstrings/Glutes

W5/D4 Upper body

W5/D5 Glutes/ Hamstrings

W6/D2 Back/Shoulder

W6/D3 Leg Day

W6/D4 Chest/Arms

W6/D5 Leg day

W5/D1 Glutes

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