Name: Playbook - Holly Barker - Glute Workout
Uploaded: 2021-11-24T03:31:46.761Z
Duration: 30 min
Description: Glute Workout

Warm up:
- Walking lunges 3 x 20 steps
- Glute bridge with abduction 3 x 15

Workout: 
- Glute Bridge 3 x 15
- Leg press 3 x 20,15,15
- DB elevated sumo squat 3 x 15
- Cable glute kickout abduction 3 x 12 (each side)
- Bench step ups 3 x 10 (each side)

- Walk forward dropping down into a lunge each step

Walking lunge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Support your upper back on a bench with the barbell across your hips
- Press through your heels bringing your hips up
- Pause, squeezing your glutes
- Lower down with control

Olympic bar Glute bridge

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Standing on two benches hold a dumbbell forward of your body
- Sit your hips back and down into a squat
- Reach parallel then drive through your heels to stand up

Elevated DB sumo squat

- Place your foot in the cable handle
- Leaning forward, kick your leg back and up engaging your glute
- Complete desired reps then repeat on the opposite side

Cable Glute kick out abduction

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Glute Workout

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