Name: Playbook - Gianna Cestone - Quick Glute Tri-Set
Uploaded: 2024-03-03T13:10:59.224Z
Duration: 25 min
Description: Quick Glute Tri-Set

This is a quick glute workout! This workout is based off the weight that is comfortable to me. Please consider your body’s own strengths and do what is comfortable for you!

Smith machine hip thrust:
-make sure you have a bench behind your back 
-sit with the top of your back placed on the bench
-grab a barbell pad!!!!!
-do a weight that is comfortable for you
-make sure that your spine is neutral and your hips and neck are tucked
-place hands on both sides of the barbell pad
-squeeze your glutes at the top
-a regression (make it easier) to this would be to use a dumbbell

Smith Machine Hip Thrust

Romanian Deadlift (RDL):
-for this exercise, you want to make sure that your spine is neutral
-keep your head in line with your spine (do not look up)
-hinge your hips back (push your hips back)
-do not arch your back

Romanian Deadlift

Walking Lunges:
-these can be weighted or bodyweight
-lean forward to target your glutes
-keep your legs shoulder width apart even when walking 
-10/leg

Quick Glute Tri-Set

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