Name: Playbook - Jake Schultz - Glute Focused Legs 03/02/2023
Uploaded: 2023-12-11T15:29:51.341Z
Duration: 60 min
Description: Glute Focused Legs 03/02/2023

Blake

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Increase in weight until sets of 3

Barbell back squat

- Support upper back on a bench and the barbell (with pad) across your hips
- With both knees bent to 90 degrees 
- raise up by squeezing your glutes
-pause at the top
-Control down all the way to feel a stretch

Barbell hip thrusts

- Place feet wide and high ~shoulder height
- 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 (glute focused)

-Push your legs away from each other 
-control slowly back

Seated hip abduction machine

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

Machine glute kickbacks

- Hold a weight at your chest
- From the “folded” position
-Keep core engaged
-Squeeze your glutes and hamstrings (hip extension) and raise up to maximum glute contraction
-Do NOT arch your lower back or hyper extend
-You should ONLY feel this in your glutes and hamstrings 
-The goal is not to go as high or bend as much as you can 
-The goal is to challenge the glutes and hamstrings to do all the work

Weighted incline Glute/hamstring extensions

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift
-Squeeze your hips (glutes) at the top

Kettlebell sumo deadlift

Glute Focused Legs 03/02/2023

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

Glute Focused Legs 03/02/2023

Community

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