Name: Playbook - Janet Calderon - W2/D5: Glutes
Uploaded: 2024-01-02T12:08:53.365Z
Duration: 60 min
Description: W2/D5: Glutes

Bibi

Make sure to use a pad to protect your hip, otherwise it would make the exercise uncomfortable.  Sit on the ground with a bench behind you, only your shoulder blades should be on the bench.  Roll barbell above your hips.  Plant your feet, drive your hips up, lifting the bar up from the ground.  In the top position, your knees should be bent at a 90 degree angle.  Pause at the top of the lift and squeeze your glutes.

Helpful tip:  Keep your chin tucked down to avoid hyperextending you back.  Slightly tuck your pelvic bone in.  Think of scooping ice cream...scoop your glutes up as if you're scooping ice scream and squeeze your glutes on the top.  DO NOT USE YOUR BACK TO LIFT THE BARBELL

Barbell Hip Thrusts - Pyramid set

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Begin standing with your feet hip-width apart and parallel. Hold a kettlebell, a barbell or two dumbbells in your hands down in front of you.  

Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.

Lift your extended leg and pitch your body forward until your body forms a “T” shape. Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg.

Single leg deadlift

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Superset 1 glutes & hams 2.0

Setup:

a) Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle. 

b) Hinge at the waist and bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.

Action:

a) Keeping your plant leg relatively straight, engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion.

b) Squeeze your glutes hard at the top of the rep. Slowly return to the starting position.

c) Repeat this motion for the desired number of reps on each leg.

Cable kickbacks

Make sure the pad on your machine is adjusted correctly. The pad should be placed just in front of your thighs, just below the hips. If the pad is too high, your range of motion will be too limited.
2. Attach a band under the machine and around your back 
3. Make sure your feet are pointing forward, as the position of your feet will be an important detail in this glute-focused variation of the hyperextension. This change in your foot position makes the glutes work even harder and makes it more difficult for your hamstrings to assist, meaning your glutes are isolated and doing most of the heavy lifting.
4. In order to power the glutes, you should have a slight round in your upper back. Yes, most exercises will specifically tell you not to curve your back, but for this move it’s important. Curving your back helps create a posterior pelvic tilt, limiting the motion of your back so again, the glutes are isolated and doing all the work!
5. Start to lift and lower your body as you would during a normal hyperextension. With your feet pointed forward and your back slightly rounded, you should feel all the power coming from your glutes. However, in order to keep the movement focused on the glutes and stop the exercise from working the lower back, only lift yourself ¾ of the way up and down, stopping at a 45-degree angle.

Banded Glute Hypertension

Superset 2 glutes & hams 2.0

W2/D5: Glutes

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Lara

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

W1/D5: Glutes

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W2/D5: Glutes

Community

More workouts from Janet Calderon