Name: Playbook - Hails . - Glute Focused
Uploaded: 2024-01-02T00:44:25.847Z
Duration: 45 min
Description: Glute Focused

Cable Kick Backs
Cable Glute Medius Kick Backs
Cable Pull Throughs
Barbell Hip Thrusts w Pulse
Staggered Squats
Hanging DB squats w Band

3-4 rounds!
For ladies in the bulk, do heavy weight for 6-8 reps.

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down slowly 
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards ( medius kick is in between “side kicks” and “normal kickbacks”. 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute medius kickback

Super Set

- 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, perform a pulse immediately after and squeeze!

Barbell hip thrusts w Pulse

- Stagger your feet
- Push your hips back and drive through your heel.
- Back foot should only be there for support 
- Smith machine or any bar will work.
Reps are EACH leg

Staggered squat

- Hang the dumbbell in front of you with a wide stance.
- Push your hips back as you lower down 
- Reach parallel and come back up

Hanging Dumbbell Squats w Band

Glute Focused

DB Quads & Hamstrings

Bird

Whew legs are shook! Quick and effective work!

Morgan

Quad and Hamstring

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Deshaunna

Thigh Builder

Sandra

Jaye

Total lower Body

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Glute Focused

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