Name: Playbook - GINA - Dumbbell only Glutes 🍑
Uploaded: 2024-03-17T18:38:11.024Z
Duration: 55 min
Description: Dumbbell only Glutes 🍑

Imelda

3 rounds = 3 supersets 
1 superset= BOTH exercises!
Try and only Rest after each superset

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg and return to starting position

Lateral band taps (ankles)

- Have a band around your ankles with a slight hinge at the hip 
- engage your core and kick back your leg directly behind you, then come forward

Reverse Glute Kick

- Lay on the floor with your legs bent with a band above the knee 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Activation

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat sticking your glutes out
- follow the same tempo 
- Stand up however maintain the tension! Go squeeze at the top and go down right away

Dumbbell sumo squat

- Keep your chest up and hold dumbbells at the shoulder or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Go very light or even just body weight with the single leg hip thrusts!!!!

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
- VERY LIGHY WITH THE WEIGHT

Single leg hip thrust

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Top Shelf Superset

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top FOR AT LEAST 3 seconds

Dumbbell glute bridge

Dumbbell only Glutes 🍑

Martina

Mixed some of this workout with the workouts from advanced booty program and it was 🔥🔥🔥🔥🔥🔥

Samiya

Progressive overload Booty Workout 🥵

Chantal

Adriana

I think my glutes are going to fall off 😫😫😫

Heather

ADVANCED Booty Workout 🍑

Mercedes

Challenging Booty Focus Workout 🍑

Ooohhh myyy goioossshh!!!! 🥵🥵😭😭. My lower body is throbbing!!

Kclyn

Finally made it back to the gym 🙃 This workout kicked my last butt 🍑🔥

Cintia

You have always inspired me, ever since I found you on TikTok! I don't know you personally, but seriously, so much love to you! You're helping me get ready for my wedding! My ass is on fire...

Arcelia

DEFINE YOUR QUADS!

Christina

Haven’t had a good workout like that for a long time. It was hard!!! But I feel good for doing it :)

Tonya

Valeria

BOOTY workout 🍑

Tsering Asha

Chelsea

Heavy Lifts GLUTES

Michelle

Man my legs are dead after but I love every second of it

YOUR Activation Circuit

Hamstring Focus + Glutes

Great workout! The explanations  & visuals on how to do them are a game changer

Jocelyn

Valentina Loiero

Emily

Glute Workout- ON CABLES!

I triggered a tension headache - otherwise I loved what I was able to do of the workout - getting back into it so I’ve been seeing where I am with weight etc.

Dumbbell only Glutes 🍑

Community

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