Name: Playbook - GINA - Heavy Lifts GLUTES
Uploaded: 2023-03-13T03:29:20.547Z
Duration: 60 min
Description: Heavy Lifts GLUTES

Tsering Asha

Chelsea

Arcelia

Jade

This workout had me feeling exhausted while simultaneously feeling like I could run the world. Loved it!

Kasandra  Garcia

Aisha

Booty focus workout that will give you a pump for 3 days 😂 when I say “heavy” do a more challenging lift for YOU. This is REAL STRENGTH TRAINING BABY!

Rest 30 seconds after each round is complete!

- Place band above you knees                  
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Get into all fours and put a band around your ankles 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- 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

Glute activation circuit

4 rounds, rest for 1 min after each round is complete

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- start your first set with lighter weight and progressively go up to your a more challenging weight 
- last set should be 8 Reps, with a heavier weight (just be careful!!)

Barbell back Squat - close stance

- Step back with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

Squat SUPERSET

- 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
- last set should be the most challenginf

Barbell 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 with DB

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

-With your feet underneath your shoulders, step one foot forward as wide as you can while keeping both heels planted on the ground with toes pointed forward. 
-Place your hands on your hips and maintain an upright torso as you bend both your knees, allowing your back heel to come off the ground as you shift your weight down into the heel of the front leg. 
-Lower until your back shin and front thigh are parallel with the ground. Pause, and drive through your front heel to stand back up to the start position.

Split squat

Heavy Lifts GLUTES

Imelda

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...

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 :)

Heavy Lifts GLUTES

Community

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