Name: Playbook - Jesse Rey - Leg Day Glute Focus MAY 2023
Uploaded: 2023-05-23T23:28:21.063Z
Duration: 70 min
Description: Leg Day Glute Focus MAY 2023

Can be dbs or barbell… LAST SET you will do body weight lunges to complete failure 

Knee must tap the floor(controlled) full range of motion. Keep abs core right ( do not hyperextend the back. It’s okay if you carry the weights low to finish your set 

Reps are total 20 is 10 left and 10 right

Dual KB Walking Lunges

Ideally use the same weight for both exercises

- Support upper back on a bench and the barbell across your hips
- drive through the heels (feet is squat position jus tour side shoulder width feet point out and knees abducted)
- do not hyperextended the back! Use the abs and core
- distinct pause at the top

Barbell hip thrusts

Barbell Deadlift, narrow stance

Thrust + Deadlift

Need good range of motion, can you fully extend the glute and lock out the knee and flex the heel all at the same time?

This is a great exercise without the cable or added resistance. Practice with bodyweight only!!! 

Don’t stand too close to the cable back up and  slightly outside of the anchor point. You have to bend over to counter balance the direction of the resistance

Cable Standing Glute Kickback

Seated Adduction Machine 3 sec Pause

- Holding onto a rig for assistance 
- Lift onto your tip toes, squeeze glutes and lean back to stretch the hips and quads 
- let the knees drop yo a towel or pad for comfort ( if this is too low then you can put a riser down to reduce the range of motion 

**can substitute for quad extension or PISTOL SQUATS

BW Quad Extension

Goal is to pump a lot of blood to the legs. Ensure the lactic acid build up and keep rest short 30-40 seconds max

Leg Day Glute Focus MAY 2023

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