Name: Playbook - Jazmine Crews - W1/D2 Glutes
Uploaded: 2023-01-14T19:50:26.609Z
Duration: 120 min
Description: W1/D2 Glutes

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

KAS Glute Bridge

- At the top of your last rep of LAS Glute Bridges, continue to hold the barbell at the top of the movement for as long as you can. 
- Get your glutes engaged the entire hold.

Static Hold

Hip Thrust Triset

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

Romanian deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

- While facing the cable machine, grab the bar for stability.
- brace your core, and slightly bend your non working leg
- with your foot pointed outward, push back and up with your foot and extending your leg upwards at a 45 degree angle
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Glute Medius Kickback

- Keeping both legs slightly bent, hold on to the machine for balance 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

W1/D2 Glutes

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