Name: Playbook - Gianna Cestone - Legs (Glute Focused)
Uploaded: 2024-03-17T06:37:24.767Z
Duration: 60 min
Description: Legs (Glute Focused)

This is a glute-focused leg day workout that can be done at the gym with the proper equipment!

This warm-up consists of 4 different movements to prep you for this leg day workout! Do them for 2 sets and 10 reps (10 reps per side for unilateral movements):

(1) forward/back lunge
(2) windshield wipers
(3) frog stretch
(4) internal hip rotation

Warm-Up

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press (glute focused)

- Sit on the floor with your upper back against a bench, feet flat on the ground, and knees bent.
- Place the bar over your hips, ensuring it's padded for comfort.
- Brace your core, squeeze your glutes, and push through your heels to lift your hips towards the ceiling.
- Pause briefly at the top, forming a straight line from knees to shoulders.
- Lower your hips back down under control and repeat for the desired number of reps, focusing on the contraction of your glutes throughout the movement.

Hip Thrusts

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- Attach ankle strap to cable machine and select weight.
- Secure strap to ankle and face machine.
- Stand with supporting leg slightly bent, holding onto machine.
- Kick strapped leg back, squeezing glutes.
- Return to starting position and repeat, then switch legs.
- 10 reps per leg

Legs (Glute Focused)

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