Name: Playbook - Jacque Lammert - GLUTE GROWTH - dumbbell / barbell
Uploaded: 2024-03-29T13:21:44.859Z
Duration: 45 min
Description: GLUTE GROWTH - dumbbell / barbell

holy wow! if you want to sweat and have a killer workout this is the one 🤍 loved it!

Abby

Any tips for jump-roping inside? I live in an apartment and I feel like it’s so loud!

Kate Carr

The perfect lower body workout for booty growth & you get a little bonus ab work and cardio too

5-10 min of warm up recommended 

THE WORKOUT:
Superset x4:
1a. Jump rope x100
1b. Dumbbell dangle squat x20

2. Slow step ups 10x4 each side 

3. Barbell back lunge drive 10x4 each 

Superset x3:
4a. Squat jump x20
4b. Tuck abs x12

This is one of my current faves xx

Jump rope

— feet hip width 
— slight pressure out at knees
— neutral spine but allow yourself to lean forward just a bit to engage glutes more 
— move slowly

Hanging dumbbell squat

Superset 1:

— holding on to something for support slowly step up and lower yourself back down slowly 
— your should feel this  lot in your glute of the leg on the bench. If you’re feeling it in your quads, lean forward just slightly and you’ll feel your glutes take over

Complete 4 sets on each leg

Dumbbell step ups

— place barbell on your traps (just below your neck 
— step back in to your lunge, gently pressing knees out (don’t let them cave in)
— push away from the floor through the glute of your front leg and drive your knee of the opposite leg to your chest on your exhale 
— if you’re feeling it in your quads and not your glutes, lean forward a smidge, keeping your spine neutral 

Complete 4 sets on each side

Barbell back lunge knee drive

— our squat form should stay proper here & speed is not the priority
— drive through your glutes and gently press your knees out (don’t let them cave in) 
— explosive up, soft landings & slow on the way down

Squat jumps

— focus on pulling your abs in towards your spine 
— hands are on the floor for balance/ support & if you feel your back arching when your legs are extended only do one leg at a time keeping the other bent

Tuck abs

Superset 2:

GLUTE GROWTH - dumbbell / barbell

Strength x pilates x strong knees

Dumbbell legs 🤎 a FIIT favorite

Strong legs + abs - dumbbell

Low impact lower body 🖤 dumbbell

So goood! I love the interface of the app and how I can watch you the whole time to keep me in check of how to do things. The workout is wonderful, could feel such a good burn in the booty!

Ariana

I combined this with your glute bridge workout…I could only make it through two rounds! Awesome adder to another workout.

Pilates glutes - bodyweight

DAMN! this is killer & I loved every minute 😮‍💨🤍

Athletic hamstrings 👟

Glute bridge flow - bodyweight

Sarra

Lifted glutes + sculpted legs 🫶🏽 dumbbell

This was awesome 👏🏽 loved the variety of movements with weights. It felt so good to move slowly and mindfully through the reps instead of banging them out or focusing on going really heavy. Great workout! Definitely dripping after this one!

Shanna

Strong girl legs + glutes - barbell

WOW! This workout is my new favorite 🤍💫

This was 🌶️ . Used 45# barbell only and that was enough. 😅

So so good, if you hit it hard you will be dripping sweat! I challenged myself and went up in # halfway through. Burns so good

Lower body - barbell

Pro pro pro 😲😲😲😇😇😇😇👍👍👍👍

Waldo

Shape your glutes - dumbbell

monet

I’m in my Luteal — so I do light exercises and low impact during this time…I don’t know why I never broke a sweat like this with my other low impact exercises…but WOW. I feel like I worked amazing and it wasn’t pushing too hard (like addictive slow steady movements) and yet I’m SWEATING?! Love it — additionally, my son joined me for this workout and I loved that he could join in!

Lower body currrves - dumbbell

Daniela

An awesome addition to another shorter exercise to leave you 😅 I ended up doing all the exercises with the timer instead of reps. 10/10

Athletic legs - dumbbell

The reverse table to toe touch really hurt my wrists and shoulders so I subbed for glide-throughs. I also doubled up the last half of the exercises so I did the remaining 2 sets of 50secs of each exercise together. Does that make sense? Lol. I’m sweaty and legs are shaking!!

Pilates inspired glutes - bodyweight

Sis! Drenched! This glute is on fireeee🔥🔥🔥*Alicia Keys voice*

GLUTE GROWTH - dumbbell / barbell

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