Name: Playbook - Jesse Rey - Legs, Glute Focus JUNE 2023
Uploaded: 2023-05-15T21:16:46.138Z
Duration: 70 min
Description: Legs, Glute Focus JUNE 2023

^^perform drop sets 2/3 rounds on the last set for max reps!

Leg Press, 3 second pause

Use bodyweight to build the connection and range of motion. You can carry dumbbells for added difficult 

You can also play with foot position

Plate Calf Raise

Leg Press + Calf Raise

DB Step up

Recommend a decline bench as shown.  Knees should lay just off corner . You can hug the bench or touch the floor for extra stability 

** watch closely to see how I set the dumbbell into my feet by myself… or ask for a spotter

***this can be substituted for the machine prone Hamstring Curl 

Perform super slowly on the way down. Engage the glutes and hamstring to curl the weight back in. Toes will need to be pointed to keep the dumbbells flat on the feet .  I think about lifting my thighs up off the bench to contract.

DB Prone Hamstring Curl

BODYWEIGHT ONLY- High reps with a **double contraction** focus on glutes and keeping core engaged ( no hyper extension of the back and full extension of the legs 

you can add bands if you’re glute strength allows it and you do not compromise on range of motion

BW Glute Kickback

Focus on keeping body from moving and hips in place. Externally rotate the hip and really squeeze at the top. You should feel the glutes the hip flexors and the groin

Jane Fonda

Glutes and Hips Isolations

1 min High Intensity Push
1 min rest Low Intensity Recovery 

Stay on the toes. Slight hinge to feel the glutes with every step 

Goal is to pump a lot of blood to the glutes

Legs, Glute Focus JUNE 2023

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