Name: Playbook - Grace Noel - All about those glutes! (GYM)
Uploaded: 2023-06-24T13:47:18.672Z
Duration: 60 min
Description: All about those glutes! (GYM)

some of these moves may be a bit challenging. start with no weight to get the feel of the exercise, then add weight as you are comfortable

- Loop a band just above your knees
- Sit your hips back and down into a squat
- Pulse 2x
- Extend both legs to full hip extension

Banded pulse squats

- Loop a band just above your knees
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

Banded reverse lunge

Keep abs TIGHT! feet are at close stance. 
Make sure to inhale as you squat down and exhale as you come up

Front squats

Squat down then as you come up immediately go into a front lunge then repeat on the other side. 1 squat and 2 lunges count as 1 set!

Squat to front lunge

Staying low, squat walk 6 steps up then 6 steps back.
Going forward: 6 steps 
Going backward: 6 steps
Then repeat! That is 4 total sets

Squat walk with weight

1. Come down into a split lunge. Making sure your knee does not go over your front toe. Chest is tilted a bit forward 
2. Immediately come into a RDL. Back is flat. Please message me if you need assistance! 
1 lunge + 1 rdl = 1 rep

Split lunge to single rdl

Step ups

Make sure back is flat as you press through your glute with this exercise!

Single leg RDL using bench

On the smith machine, go into a curtsy lunge then straight into a reverse lunge! 

When doing the curtsy lunge make sure to press into that side glute! 

1 curtsy + 1 lunge = 1 rep

SMITH MACHINE curtsy to lunge

Great for your core! Definitely start with just the bar to get the feel of this exercise then add weight. 
Lunge down and pull your knee through keeping your core engaged!

SMITH MACHINE Lunge to knee up

incline walk at 12 incline, speed 3 for 30 min IF YOU CAN! 15 min is totally fine starting out!

OR outdoor walk at anytime today

All about those glutes! (GYM)

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