Name: Playbook - Janet Calderon - W3/D1 Glutes
Uploaded: 2024-01-02T12:08:53.855Z
Duration: 60 min
Description: W3/D1 Glutes

Cheryl

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

Stiff leg cable kickback

Stand tall with one shoulder next to the cable machine and your legs about shoulder-width apart. An ankle attachment should be placed around the ankle that's farthest from the cable machine. Place one hand on your hips, while your other hand is securely positioned on cable machine.

Raise the weighted leg out laterally as high as possible with your knees bent. Pause and then reverse the motion back to starting position.

Bent knee hip abduction

Position yourself on top of a bench, where your shoulder blades are only on the bench (hip thrust position).  Put the bottom of your feet together and scoot your heels close to your glutes.  Thrust into the air while maintaining position.  Focus on the squeeze of your glutes at the top.

Keep your chin tucked into your chest.  (avoid looking above or behind so that you wouldn't hyperextend your back)

Frog Thrusts

Sit so that your feet are on the foot rest with toes pointed out.  Position yourself on the edge of the seat with your arms extended leaning against the machine ahead of you.  Exhale hinging from your hip, using the outer part of your thighs to push open your legs out against the pads in a slow controlled motion.  Inhale slowly to bring your legs back together without allowing the weight stack to slam.

Hip Abduction

W3/D1 Glutes

Latesha

Jessica

Tiffany

W1/D1 Glutes

Crystal

Jeannie

The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

Jennifer

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Awesome, your workouts are giving me my confidence back

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Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

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W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

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Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

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