Name: Playbook - George Haggerty - Glute Pump
Uploaded: 2024-03-12T19:12:58.111Z
Duration: 60 min
Description: Glute Pump

Awesome way to recode the hips and ankles!

Kristian

Beatriz

Key points here are to make sure your heels don’t dive inwards as you rock forward. Drive your ankles down to the ground. This should feel uncomfortable in the ankle at first. 
Keep your eyes/chest/butt up.

Child Rockers

Key points here are to keep your front foot straight with your heel elevated. Pressure loads the 3rd/4th metatarsals. 
Chest/hips/knees all rotate together. 
Should feel this a lot in your glutes hamstrings.

Elevated Drop Ins

If you don’t have angle boards you can do this exercise without them. 
Key points here are to keep your feet close and straight with heels up. 
First move is to push your butt back to find your hamstring and then squat down to a quarter range. Should feel this in glutes and hamstrings. 
If you feel only quads you need to push your butt back further and feel like you’re not letting your knees go forward as you go down.

Goblet squat pulses

Knees go out on the way down.
Knees go in on the way up. 
Keep all toes connected to the ground. 
Heels stay off the ground.

Wall Bow Corner Flow

Glute pump

Glute Pump

Lower Body Blast 🏋️‍♂️🏋️‍♂️

Leg Day 🏋️‍♂️🏋️‍♂️

Lower Body Strength

3 exercise Lower Body

Lower Body

Recode Workout

Kevin

Recode and Run

Light leg day

Lower body

Leg Day Circuit

Leg Day

Lower body high reps

Bench Recode

Leg day

Recode Circuit

Juan

Lower Body Hypertrophy

Recode and run

Pablo

Lower body & core

Death by lunges

Leg Blaster

Lower Body Blast

Lower Body HIIT

Epic as always! Love these sessions! 💪🏼

Please add some instructions like where should i feel the stretch or pressure

Guido

Recode and run!

This is perfect
Thanks for building this library 
Now I can stay up to date on the latest and greatest with G

Glute Pump

Community

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