Name: Playbook - Sportif Health Club - GLUTE KILLA - W.O.T.W
Uploaded: 2024-01-07T16:56:10.090Z
Duration: 60 min
Description: GLUTE KILLA - W.O.T.W

- Use a flat bench or box under your upper back for support
- Start in a upright bridge with your barbell/dumbbell on your hips
- Your legs should make a 90 degree angle in the upright position
- Slowly lower your hips towards the ground by engaging your glutes
- Engage your glutes at the bottom of the exercise & tuck your hips to push the weight
back upwards

Hip Thrusts

- Use a band around your knees to engage your glutes more 
- Push through your feet to lift your hips upwards, engaging your glutes

Banded glute bridges

Glute Circuit 1

- Keep your knees slightly bent throughout the entire exercise 
- Start with your back engaged and neck tucked 
- Lower the weight towards your feet, hinging at your hips 
- Should feel like youre closing a door behind you with your glutes

Kettlebell RDL

- Use a velcro or handle attachment around your ankle, place cable machine at shortest setting 
- Stand so the working leg is closest to the cable machine 
- Take your non-working leg and cross it over the cable in front of the working leg
- Activate your glutes to lift your working leg upwards

Cable Kickbacks

- until fail x 3 rounds each leg
- Place one foot on the ground to perform this exercise 
*optional* use an elevated surface like a few plates to get a greater range of motion for this exercise 
- Press through your foot to lift your glutes upwards into a bridge 
- Extend your non working leg outwards as you reach the top of the bridge

GLUTE KILLA - W.O.T.W

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