Name: Playbook - Jake Dean - Glutes Growth 🍑
Uploaded: 2022-11-29T17:27:59.837Z
Duration: 30 min
Description: Glutes Growth 🍑

In all of these movements, weight is encouraged. Never do too much weight to where you are breaking form. Challenge yourself, but don’t overdue it.

Complete both exercises back to back, rest once both exercises have been completed.

- Place band right above your knees
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
- Emphasis the squeeze in your glutes

Banded air squats

- Place band right above your knee
- Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired time/reps

Banded squat pulses

Superset

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

Banded pop squats

- Place a band right above your knee
- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Emphasis the squeeze in your glutes 
- Add an abduction by pushing your knees outward
- Lower down towards the ground and repeat

Banded hip thrusts with abduction

- Place band right above knee
- Squat down into a 90 degree angle (sitting in a chair) 
- Begin taking baby steps forward until you reach the end of walkway 
- Return by walking backwards in the same stance
- Try not to bounce up and down, try to step level and low
- Up and back equals 1 rep

Banded Duck Walks

- Place a band above your knees
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on both sides

Glutes Growth 🍑

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